Well, my heel and bottom of my foot hurts. I’ve reviewed the ST collective wisdom on PF. There’s lots of things to try. But I’d like to try taping (and ball rolling and…). But, exploring the ST links on PF taping reveals many different patterns, from simple to complex enough that I couldn’t do it by myself. Reviewing the broader YouTube instructions offers an even greater range of possibilities. So here’s my question - what’s the objective, specifically, of taping for PF? It doesn’t seem possible that each of the various methods supports the PF in the same way - so what are we trying to accomplish and which taping method(s) support that objective best? I’m not looking for ‘the xyz method worked for me’. I’m more interested in something like (and I’m making this up) ‘taping should minimize stretching of the PF during walking/running’ or something like this.
Another Q…does the source of the PF help inform the treatment? In my case, it had nothing to do with running/duathlon training. I was in dress shoes walking around Italy. A lot. The PF didn’t flare up for a bit, including some post-trip runs. I even did a duathlon a week after returning without much pain. Overall, not many miles, much less than normal. Then it hit. And how do I suspect the Italy walking as the cause? I put those damn same dress shoes on and noticed the pain immediately. Walking was painful. Back to other shoes - much relief. But I have this lingering PF and am trying to support the recovery. Rubz ball feels great. Cushy shoes are a help. But I’d like to tape and am trying to determine which method might be best without trying them all!
There are two main concepts with taping any orthopedic injury.
First, mechanical support (think wrapping an NFL lineman’s ankle).
Second (and more controversial) is to heighten kinesthetic awareness/proprioception.
I prefer the old low Dye strapping (names for Dr. Ralph Dye a long time ago) for plantar fasciitis. Pretty easy to do and I’m sure all over youtube. This will give some mechanical support to the soft tissue structures of the medial arch (i.e. plantar fascia, abductor hallucis muscle, FHL tendon) and can “box” in the heel fat pad that can help if some adventitial infracalcaneal bursitis. You also get a little increased proprioceptive feedback from the medial skin pulling you get when the foot pronates during midstance.
Best of luck in dealing with your inferior heel pain.
Having just dealing with this this in the last 2 months, there are some great video’s on youtube for taping. It does work I have found if you don’t have a severe case.
Also never walk in crap shoes and NEVER walk around house with no shoes until better. This included bathroom breaks in middle of night and mornings. Ice when you can too.
Good luck.
Did you try different taping methods? Any preferred and why? I’ve started with the most simple - two overlapping 2" pieces laterally from the top of the foot, arond the lateral side (outside), across the arch, up medially (inside) and adhered back on top. Just one day, so who knows? I’m also using the Rubz ball - no idea if it will help, but it feels pretty good…
Tape is a waste, you need to send time on strength and proper movement.
Tape may take some pressure off you foot and place it on your calf and hip and you think you are better till they get injured.
Don’t do a movement unless you can do it pain free. Get your body pain free first.
How is tape going to heel you? More junk miles with worse form want make you health or more fit.
so what are we trying to accomplish and which taping method(s) support that objective best?
I had a severe case of plantar fasciitis and taping was my favorite treatment.
You are trying to accomplish pain relief! It is immediate! If the taping makes you feel much better with your foot than it supports your arches and assist your recovery even when you are on your feet. I am saying this not as an expert but as someone who can still feel the pain while speaking about it. Every taping technique supports one or more of the three different arches of the foot. A good place to start with taping is here. As you’ll practice your tape you’ll get to understand it better… Recommended…
