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How to Wrap a Foot for Plantar Fasciitis

By Carole Ann ; Updated July 27, 2017

One treatment for plantar fasciitis is wrapping your foot. Plantar fasciitis is commonly to blame for heel pain. It results from thickening of the plantar fascia, which runs from your heel to the front of your foot. It can also be caused by high or low arches. Pain from plantar fasciitis is usually worse when you take your first steps in the morning. Other treatments include applying ice, stretching, particularly before getting out of bed, orthotics, night splints and ibuprofen for pain and inflammation. If all of these methods fail, you have the option of surgery.

Start with a clean, dry foot to make sure the tape will stick to your skin. Beginning at the base of your big toe, wrap a strip of tape along the side of your foot, along your heel and up the other side to your little toe.

Apply a piece of tape starting from the base of your little toe and across the bottom of your foot to your heel on the opposite side. The tape should overlap the first piece. Repeat from your big toe across the bottom to the opposite side of your heel. You should now have crossed tape on the bottom of your foot.

Wrap a tape twice around the top and bottom of your foot, just below the ball of your foot. This will reinforce the top part of the crossed tape.

Fill in using short pieces of tape to cover the open spaces on the bottom. Be sure the tape is smooth all over to prevent blisters.

Finish with strips across the bottom of your foot, from side to side, to secure it. When you are finished, only the front of your foot and your toes are exposed.

Tips

Rest your foot as much as possible. Supplements of glucosamine sulphate may help. For best results, combine the taping with other treatments.

Warnings

Do not leave the tape on for an entire day. It is best to wrap it in the morning and remove it at the end of the day.

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