Eliminate Plantar Fasciitis Pain – Taping Techniques for Running

Despite its seemingly traditional approach, taping is backed by solid science, offering significant relief from the discomfort associated with this common running ailment.

We'll explore the benefits of various taping materials, such as Athletic Tape, Leuko Tape, and KT Tape, and discuss optimal taping techniques tailored for different activities, including running and cross-training.

This guide aims to provide runners with practical insights on leveraging taping to alleviate plantar fasciitis symptoms and enhance their running experience.

Benefits of taping

A recent study showed that taping can be a powerful tool for relieving plantar fasciitis symptoms in runners. By taping the plantar fascia, you can take some of the tension off the plantar fascia, which can reduce pain. It's like giving your foot a little break from the constant strain it experiences during running.

If you are a runner with plantar fasciitis, taping may take enough pressure off your plantar fascia to run with plantar fasciitis. It can also be a good strategy if you have taken a break from running and are returning to running after plantar fasciitis. 

Different types of tapes 

But before we get into the nitty-gritty, let's talk about the different types of tape that are used for this condition.

1. Athletic tape - While it seems like a good choice at first, it often bunches up inside your sock during a run. Not the most comfortable experience, right?
2. Leuko Tape -This type of tape has a high tensile strength, which makes it great for manipulating the foot. Plus, it holds well and can even last a couple of days.
3. KT Tape -You may be familiar KT tape if you have watched the Olympics, and for a good reason - it's a great option for treating plantar fasciitis. It has good tensile properties, and the unique stretchiness of the tape makes it very versatile.

When to Tape your Plantar Fascia 

Taping Before You Sleep

Many people prefer taping their plantar fascia before bedtime. The reason is that most of their pain is when they take their first steps in the morning. But I have to say. It's not the most effective option. 

There is a flaw in this thinking. 

To understand this flaw, you first need to know why your plantar fascia hurts so badly in the morning. 

When sleeping at night, it is natural to sleep with your foot pointing down. This static position while you sleep causes your plantar fascia to tighten and become stiff. Therefore, when you take your first steps in the morning, you are placing the now tight plantar fascia on a stretch.

Now, why wouldn't taping your plantar fascia help this? 

Taping works to help support the plantar fascia when weight is put through the foot. While you are sleeping, you are not putting weight on your foot. Instead, you are statically tightening the muscle. 

The mechanism of pain that happens when you take your first steps doesn't match up, with taping being a solution. 

To decrease your pain when taking your first steps in the morning, you need to sleep with your plantar fascia on a stretch. 

A night splint provides this support by pulling your toes towards your shin. 

If morning pain is a problem you're trying to solve, I recommend a night splint for arch relief. 

Taping Your Plantar Fascia Before Running

When you engage in running, the repetitive motion and impact can put significant strain on your feet, particularly on the plantar fascia. This band of tissue, which supports the arch of your foot, can become overstretched or inflamed, leading to plantar fasciitis. Taping your foot before running can serve as an effective preventive measure or as part of a treatment strategy.

The primary goal of taping is to support the arch and reduce stress on the plantar fascia. When applied correctly, the tape acts as a sort of external ligament, providing additional support and reducing the extent to which the arch collapses during the impact phase of running. This mechanical support can be crucial for runners experiencing plantar fasciitis, as it helps in distributing the pressure more evenly across the foot, thereby reducing the peak stress on the plantar fascia.

Research has demonstrated that taping can significantly reduce the amount of arch drop while running. This reduction in arch deformation can lead to decreased strain on the plantar fascia, potentially reducing pain and aiding in recovery. For runners, this means a reduced risk of exacerbating plantar fasciitis symptoms and possibly a quicker return to pain-free running.

Taping Before Cross Training

For those dealing with plantar fasciitis, taking a break from high-impact activities like running is often recommended. However, maintaining physical fitness is still crucial. This is where cross training comes into play. Cross training allows you to stay active and continue working on your cardiovascular and muscular fitness without putting excessive strain on your plantar fascia.

Activities such as weightlifting, cycling, and using the elliptical machine are excellent alternatives. These forms of exercise provide a good workout while minimizing impact forces on the feet. However, even in these low-impact activities, the plantar fascia can still experience stress.

Applying tape to your plantar fascia before engaging in cross training is a proactive approach to manage and prevent further irritation of the fascia. The tape provides support to the arch and can alleviate the tension on the plantar fascia. This support is especially beneficial when transitioning from running to other forms of exercise, as it helps in adapting to different movement patterns and loads.

In summary, taping as a preventative measure during running and cross training not only helps in managing the symptoms of plantar fasciitis but also aids in the transition to alternative fitness routines. By supporting the foot's arch and reducing stress on the plantar fascia, taping can play a key role in a comprehensive approach to treating and preventing plantar fasciitis.

Taping for Plantar Fasciitis with KT Tape

KT Tape is a brand of elastic therapeutic tape commonly used for plantar fasciitis. The tape is designed to provide support and alleviate pain caused by the condition. In addition, its unique stretchiness of it makes it easy to use. 

The tape is a heat-sensitive material that sticks to the skin with heat. To ensure that the tape stays in place, rub over top of it after it is applied. 

KT Tape also will stick for a couple of days, so it is okay to tape it your plantar fasciitis and leave it. It can go in the shower and not lose any of its tensile properties. Sometimes the end will start to come off. It is okay to grab a pair of scissors and snip these off. 

There are multiple techniques for taping for plantar fasciitis, but two common and effective methods include the plantar fascia assist taping and the supination assist taping technique. 

Plantar Fascia Assist 

The plantar fascia assist aims to take up the slack of the plantar fasciitis by giving it support. For this technique, you will use two pieces of tape. 

1. Place the first strip of KT tape on the ball of your foot. Run it along the bottom of your foot. As it crosses around your heel, pull it up with some force. Lay it on the back of your Achilles.
2. Anchor the second piece of tape on the outside of your foot. Then wrap it around the bottom. Pull it up from the bottom of your foot, so it goes through the center of your arch. Anchor it to the top of your foot.

Supination Assist

The supination assist method is another method used to pull up the arch, alleviating pressure from the plantar fascia. 

This technique requires three pieces of tape. 

1. Anchor a piece of tape at the ball of your foot, run it along the bottom of your foot and pull it up around your heel to the midportion of your Achilles. 
2. The second piece will be anchored on the outside of your foot, run across the bottom, and up through the arch. 
3. Start the third piece just in front of the second piece on the outside of the foot. Bring it underneath the foot just in front of the second piece. As it crosses the inside of your foot, pull it behind the second piece, as shown in the picture above. 

Taping for Plantar Fasciitis with Leukotape

Leukotape is a brand of sports tape that is also commonly used for taping for plantar fasciitis. Unlike KT Tape, Leukotape is known to be a lot firmer and provides more rigid support. This gives it a different feel than KT tape. 

The firmness of this tape also makes it slightly more challenging to work with. You may need to practice the taping a couple of times to tape your foot without wrinkles. 

Low Dye Taping

The low-dye Leukotape technique is a taping technique well-trusted by runners. While this technique is a little more challenging than the KT tape methods, it works well. 

You will need four pieces of tape cut vertically in half for the low-dye taping method. 

1. The first piece will wrap around the top of your foot and the base of your forefoot. This will act as an anchor point for the following three pieces. 
2. The next piece will start at the bottom and outside of the foot, just underneath the pinky toe. You will then pull it across the foot, so it crosses the arch, around the ankle, and straight back to where you started.
3. The next piece will follow the same path just inside the second piece. It should start and end in the same place it started. 
4. The last piece will, again, follow the same path as the path before just inside the third piece, ending at the same place it started. 

You May Need to Try Several of These Taping Techniques

Remember that everyone's experience with taping is unique, and you may need to try different types of tape and techniques to see what works best for you. 

If Taping Works for You, Consider This Brace

Taping can be time-consuming and a challenge to apply before your runs. If you like taping, they make a sock with support built in for your plantar fascia giving it the same effect as taping. I recommend checking it out.