Handling Plantar Fasciitis: How to Tape & How Long For

Let’s talk about a pain so sharp, so irritating, it can make you question your life choices, mainly, the choice to get out of bed in the morning. We’re talking about plantar fasciitis. If you’ve ever felt that stabbing heel pain with your first steps of the day, you know exactly what we mean.

But fear not, fellow go-getters and sports fanatics! We’re here to talk about one of the most effective yet often misunderstood remedies: taping. It's a bit like giving your foot a firm, supportive hug. So, let’s dive into how to do it, where to do it, and how long you should keep that tape on.

What Is Plantar Fasciitis? 

Before we get to the tape talk, it’s important to understand what’s causing that sharp, stabbing pain in your heel. Plantar fasciitis happens when the plantar fascia, a thick band of tissue running along the bottom of your foot from your heel to your toes, becomes inflamed. Think of this fascia as a shock absorber for your feet, cue applause for everything it endures daily. 

Why Does It Happen? 

Plantar fasciitis is essentially your plantar fascia throwing a tantrum due to too much stress or strain. Here’s what often triggers it:

• Overuse (thanks to running, sports, or hardcore gym sessions). 
• Tight calf muscles, pulling on the fascia. 
• Wearing the wrong shoes for your feet. 
• High arches or flat feet (our feet aren’t created equal, sadly). 
• Standing for extended periods on hard surfaces. 

The result? Irritation, micro-tears, and inflammation that make every step feel like you’re walking on LEGO bricks. 

How Taping Can Help

So, why tape your foot? Think of the plantar fascia as a thick band of tissue running along the bottom of your foot. When it gets inflamed, it hurts. Taping (especially the “Low-Dye” style using rigid tape like zinc oxide) helps by providing some much-needed support, taking the strain off injured tissue and giving it a chance to heal. 

To summarise, taping for plantar fasciitis:

1. Lowers tension on the fascia by redistributing pressure. 
2. Provides stability to your arch and heel, minimizing discomfort. 
3. Reduces excess motion that could aggravate the problem. 

Research shows taping provides solid short-term pain relief, although long-term effects are still under review. It’s not a magic cure, but it’s a brilliant way to manage the pain and stay active while you recover.

Sounds pretty brilliant, right? Now, before you head to the nearest athletic tape aisle, read on for step-by-step instructions. 

So, How Long Should I Tape My Foot For Plantar Fasciitis?

This depends on the kind of tape you use, but ideally, it should be reapplied fresh every day. This means you can wash your feet properly to remove any bacteria buildup in the day and let your skin breathe. It also makes it less likely you’ll suffer irritation from the tape. 

Always check the packets for a guide on how long the tape can stay on for. If you really have to leave it on for more than one or two days, you won’t cause yourself any more discomfort. 

You could also use natural bacteria and sweat-banishing powders to help keep the area around the tape dry and clean. Our Funga Shield, all-natural anti-fungal and athlete's foot powder, is perfect for protecting feet from bacteria and fungus in between washes, and - importantly - keeps them smelling and feeling fresh!

If the tape starts to peel, gets wet, or stops supporting your arch, then remove it and replace it. If the tape irritates your skin, take it off immediately and try a different tape. 

In between tape changes, try massaging your feet our deep relief muscle rub. It’s a completely natural formula to help you relieve muscle soreness, improve flexibility and mobility, and speed up recovery time.

First timers, fret not! Taping is simple and doesn’t require you to be a professional. You’ll just need some adhesive athletic tape (or kinesiology tape if you fancy the science-y stuff) and a couple of minutes.

Step-By-Step Taping Instructions 

• Prep Your Feet 
  • Wash and dry your feet thoroughly to ensure the tape sticks. No one likes a sweaty tape fail. 
• Start with the Anchor Strip 
  • Cut a piece of tape about 10–15cm long. 
  • Place it horizontally across the widest part of your foot, just beneath the ball. This acts as your foundation, or “anchor.” 
• Support Your Arch 
  • Cut another strip of tape long enough to stretch from the inside ball of your foot to your heel. 
  • Start at the inside ball, pull gently to create tension, and anchor it under the arch, ending at your heel. This provides much-needed lift and support for your fascia. 
• Reinforce the Heel 
  • Take another piece and wrap it around the back of your heel in a U-shape, connecting the sides under the arch. 
  • Make sure the tape is snug but not cutting off circulation - no one wants their toes going numb. 
• Finish With Crisscross Supports 
  • Add strips in an X shape across your arch, connecting the inside ball of your foot to the outer edge. The goal is snug, supportive layers without creating wrinkles that’ll rub during movement. 
• Press and Check 
  • Run your fingers over the tape to smooth it down and ensure everything is secure. 
  • Check for comfort - once again, snug is good, cutting off circulation is bad. 
    

Taping is just one part of dealing with plantar fasciitis. Pair it with these strategies for quicker relief:

• Stretch Daily 
  • Focus on your calves, Achilles tendons, and plantar fascia to ease tension. 
• Ice Your Heel
  • Apply ice or a frozen water bottle after activity to reduce inflammation. 
• Massage Therapy 
  • Use a tennis ball (ideally in combination with our deep relief muscle rub) to relieve pain and promote circulation.
• Strengthen Supporting Muscles 
  • Exercises like toe curls and calf raises work wonders for long-term recovery. 
    

Plantar fasciitis is a pain, literally, but it doesn't have to sideline you. By using smart strategies like taping, and giving your feet the natural care they deserve, you’ll be back to performing at your best in no time. Now go get 'em!