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Looking at Plantar Fasciitis - step-by-step...

Following on from our post last week for National Feet Week, check out our step-by-step #KinesioTaping guide for plantar and arch problems:



Directions: 1. Measure a strip of tape that is long enough to extend from the back of the heel to just before the toes then cut it into a “fan cut”. 2. At the anchor, remove the paper backing and apply the anchor of the tape strip to the back of the heel.

3. After applying the anchor, take an outside tape tail and without stretching the tape begin removing the paper backing as you apply the tape tail along the bottom of the foot. Rub the tape tail to activate the adhesive.

4. Repeat this process for the remaining tails so that the tape tails are spread evenly across the bottom of the foot. Rub each tape tail.

5. Cut an approximate 6-inch “I” strip of tape. Tear the paper backing approximately 1” from the end. Place the anchor on the outside of the foot near the centre of the outside arch. Rub the anchor. Begin removing the paper backing and apply the tape strip across the bottom of the foot and pulling up on the arch with moderate tension on the tape. After the tape strip is applied to the arch, continue removing the paper backing while applying the strip to the top of the foot. The end of the tape strip should be applied without stretch. Rub the tape. Application complete.



Other things you can do to help are:

  • rest and raise your foot if you can

  • put an ice pack on the area for up to 20 minutes every 2 to 3 hours

  • wear comfortable shoes with a low heel

  • use soft insoles or heel pads in your shoes

  • do gentle stretching exercises

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