How to Tape the Foot for Plantar Fasciitis
Plantar Fasciitis can be an extremely painful condition. The condition occurs when too much pressure is placed on the feet. The plantar fascia ligament becomes inflamed which causes foot pain and stiffness. The condition can damage or tear the ligaments.
One of the best strategies for reducing the pain produced by Plantar Fasciitis is to remove the load from the associated area. Moving the vector of force elsewhere in the foot creates pain relief and a stress-free environment for the tissue to heal in.
The chief causes of Plantar Fasciitis include:
- Tight muscle surrounding the foot
- Restricted ligaments around the heel
- Weakness of the hip muscles
- Increased training
- Inappropriate footwear
- Excess body weight
- Poor exercise technique
There are several ways to help assist in ‘de-loading’ the tissue:
- Gel cups
- Taping the foot
The first two methods involve inserts into the shoe that create a smooth, flexible cushion for the foot to rest on. These options relax the calf muscles and the heel. Orthotics or gel cups options will need to be prescribed by a physio.
Taping the foot is another way to reduce pain associated with Plantar Fasciitis. Our experience in physiotherapy shows us that tape works. This can produce a better outcome because of the flexibility of the tape. It is easy to remove so the wearer can continue to exercise (gently) as necessary.
Start by wrapping rigid sports tape (kinesiology tape) on the inside of the foot, at the level of the big toe. Simply run the tape down the foot, around the heel bone, and then back up across the bottom of the foot to meet with the start of the tape. The shape of the tape should form a number ‘6’ when the wrapping is completed.
The tape can be tied off here, or wrapped around the arch of the foot one last time until it meets the start of the tape. Repeat the motions one more time (so that the tape is two layers thick) and then apply pressure to the tape to ensure it is stuck properly to the foot.
This technique will surely alleviate some of the pain associated with the condition. However, it’s important to see a physio to address the underlying cause of what can become a serious problem. Even a 5kg weight gain can result in plantar fasciitis. So can a minor increase in training load cause the condition.
Contact Therapy Services Physio today for a consult regarding your plantar fasciitis condition. It’s highly important to work with your physiotherapist to handle the condition and to actively communicate about the problem.
If you’re experiencing pain on the sole of the foot close to the heel, contact us today for medical advice and physical therapy. Similarly, if you’re experiencing pain when running, getting out of bed or sitting for long periods, contact us to make sure your condition is treated before it gets worse.
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