Daily foot taping is one of the three core elements of the NIHR-recommended 6-week treatment programme for plantar fasciitis. It works alongside daily stretching exercises and footwear education.
Recommends taping as part of the core 6-week programme. It is not optional — all three elements (exercises, taping, footwear) are needed together for best results.
Physically supports the plantar fascia and reduces stretch at the heel attachment with every step.
Prevents excessive arch flattening (pronation), which is a major driver of fascia strain.
By reducing load and supporting the arch, taping allows more comfortable movement throughout the day.
Most commonly used for low-dye taping. Firm support that stays in place all day. Available from pharmacies, sports shops and online (approx. £3–8 per roll). Skin-prep spray or foam underwrap is recommended for sensitive skin.
More flexible and allows more natural movement — comfortable for all-day wear. Water-resistant, so it can be worn in the shower. More expensive than rigid tape. Popular UK brands include KT Tape, RockTape and Physio Room Kinesio Tape.
These instructions are for general guidance. An NHS physiotherapist or podiatrist can demonstrate the technique in person and ensure correct application for your specific foot type.
Clean and dry the foot thoroughly and remove any nail polish. If you are using rigid tape, apply foam underwrap around the foot first to protect the skin.
Tear a strip of tape long enough to wrap around the ball of the foot. Apply it across the ball from one side to the other. This is the anchor strip that all other strips will attach to.
Tear two strips approximately 15–20cm long. Starting from the anchor on the outer edge of the foot, pull the tape firmly around the heel and attach to the anchor on the inner edge — applying slight tension to lift the arch. Apply the second strip slightly overlapping the first.
Apply a final strip across the top of the previous strips, just above the heel, to secure everything in place.
The tape should feel supportive but not tight or uncomfortable. You should be able to flex your ankle normally. Remove immediately if you feel tingling, numbness or the skin looks blue — the tape is too tight.
Apply fresh tape each morning.
Wear throughout the day.
Remove before showering or bathing.
Reapply daily for the full 6-week core programme.
Important: Always speak to your GP or podiatrist if you have diabetes or circulation concerns before applying tape to your feet.