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.
Tools needed: 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.
First strap goes from your big toe around the heel and up to your little toe. Try to avoid any wrinkles in the tape
Strap goes from the first big toe joint to the fifth. Try and lower the first toe before securing tightly. Important you strap from one to five.
Now strap around your heel going the opposite direction from the one above (outer edge of the foot to inner)
Fan straps. First one starts from the base of the big toe and fans back towards a central point in the heel securing around the heel.
Second fan strap. Overlapping the first strap run the tape from the base of the second toe to the same central heel point as the first strap. Continue this faning from 1 - 5 toes
Secure firming to the foot with tension
Secure straps now run from the forefoot to hold the faning in place. The first strap runs from the inside of the foot to the outside. Continue in this fashion to half way down
Final secure straps run from the outer edge of the foot to the inside from the half way point (midfoot) to the heel
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.