How to tape for Plantar fasciitis with zinc oxide tape

How To Cure Plantar Fasciitis With Zinc Oxide Tape

Taping for Plantar fasciitis heel pain is a quick and simply way to instantly relieve symptoms and aid recovery. There are a number of ways to apply different types of tape, but they all aim to support the arch of your foot.

What is Plantar fasciitis?

Plantar fasciitis is the most common cause of pain under the heel. It occurs when the plantar fascia, a thick band of tissue that connects the heel bone to the toes, becomes inflamed or irritated.

Why use tape for Plantar fasciitis?

Taping is a simple and effective method to provide support to your foot arch (plantar fascia) and relieve pain caused by plantar fasciitis. It helps to stabilize the foot, reduce stress on the plantar fascia, and promote healing.

Materials needed

Zinc oxide tape
Tan Tape (Zinc Oxide)


To tape for plantar fasciitis all you need is a simple roll of 2.5cm Zinc Oxide Tape or or 3.8cm Tan Tape. If you have a small foot then 2.5cm might be better. However, the 3.8cm Tan Tape is probably stronger and sticks for longer. Either are suitable though. You should easily be able to tear it but if you struggle use a pair of scissors.

Can I tape for Plantar fasciitis myself?

Yes. It is easier to apply this taping to someone elses foot, but applying tape to your own foot should be no problem. You may need to try it a few times before you get it perfect.

Step-by-step guide to Plantar fasciitis taping

Follow these steps to tape your foot for plantar fasciitis:

Step 1: Prepare the foot

Start by cleaning and drying your foot. This ensures the tape sticks properly. It doesn't stick to a wet or sweaty foot.

Step 2: Anchor the tape

Before starting, make sure the foot is relaxed. Apply an anchor strip around the forefoot. Make sure there is no tension in this strip so it does not constrict the foot. Then apply a second anchor strip around the heel.

Step 3: Apply support strips

Cut several strips of tape, approximately 3-4 inches long. These will be used to create support strips. With the foot still relaxed, apply the support strips along the underneath of the foot, overlapping each strip slightly. Continue until the entire arch is covered.

Step 5: Secure the tape

Once all the support strips are in place, wrap the zinc oxide tape around the forefoot and heel again to secure the support strips in place. Make sure the tape is snug but not too tight.

Step 6: Test and adjust

Stand up and walk around to test the taping. If it feels too tight or uncomfortable, remove the tape and start again. It's important to find the right level of support and comfort.

When to use tape

Plantar fasciitis taping is used as a temporary measure to relieve pain and provide support during activities that aggravate it. For example, if you have to be on your feet at work, running or walking. It is also beneficial to tape before physical therapy exercises. But do no apply before stretching exercises because the tape will prevent you stretching properly.


Taping is a simple and effective method to support the foot and alleviate pain caused by plantar fasciitis. By following the step-by-step guide and using the right materials, you can provide the necessary support to promote healing and reduce discomfort. Remember to consult with a healthcare professional for a proper diagnosis and treatment plan.

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