Do your heels hurt first thing in the morning, or after resting?
Does the pain ease off after you get moving?
Is the pain stopping you from exercising?
If you answered yes to any of the above questions then you may be suffering with plantar fasciitis, or as it is rightly now referred to as plantar fasciopathy.
Some useful tips for heel pain are in our April 2020 blog (stretching, icing, footwear and insoles). This blog will highlight a strapping technique you can administer yourself to help ease your symptoms and keep you active. A study by Radford et al (2006) was able to demonstrate that when used for the short-term treatment of plantar heel pain, low-dye taping provided an improvement in 'first-step' pain.
Zinc oxide tape. This is a type of cotton athletic tape that’s more rigid than others. As a result, it’s better at stabilising joints and limiting movement.
Zinc oxide tape still offers a little stretch, it’s also durable, and water-resistant. Some people have shown a sensitivity to its use in which case you can utilise another tape like hypafix before applying the zinc oxide tape over the top.
The strapping needs to be tight as it will loosen off once on your feet and moving.
This taping can stay in place for 2-3 days before needing to be replaced.