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How Do You Tape Your Foot For Heel Spurs

Obviously, if you’re reading this article, you probably have heel spurs and you probably want to know how to tape your foot. And that’s exactly what we’ll tell you. We’ll cover how using KT tape can relieve pain from heel spurs and how to do it properly.

Will Taping Feet Help Ease Heel Spur Pain?

The short answer is yes, which is good because this article wouldn’t make much sense if it were no! Physical therapists find that kinesiology tape (KT tape) is one way to help provide relief to different parts of the body, including your feet and pain from heel spurs.

KT tape can decrease pain, take pressure off of your heel, and support the muscles around your heel, which may allow you to return to walking and running normally sooner than you would be able to otherwise.

Are There Any Disadvantages to Taping Your Feet?

Depending on whom you talk to, you might get different answers about whether or not you should use KT tape. Here are some reasons you might want to forego KT tape, but it’s important to talk to your doctor or physical therapist to see what they think is best for you.

Not a Good Candidate for KT Tape

Yes, you need to make sure that you are a good candidate for KT tape. For some people, their medical conditions preclude them from being able to use KT tape. For example, if you have a severe allergic reaction to adhesive tape, you shouldn’t use KT tape.

Similarly, you should not use KT tape if you have an open wound because it could allow bacteria to get into the wound and cause an infection. On a related note, if you suspect you have an infection already, forego the KT tape at least for now.

You should also avoid using KT tape if you have uncontrolled diabetes and have altered sensation in your legs or arms. This is because you may not know if the KT tape is harming your skin because your sensation is altered.

If you are receiving treatment for cancer, you’ll also not want to use KT tape because it can increase circulation, which you may not want to do to a cancerous part of your body. 

Likewise, don’t use KT tape if you have deep vein thrombosis (DVT). Because DVT is a blood clot in your deep veins, you don’t want to use KT tape near the DVT because it can increase blood flow, which may give you a pulmonary embolism, which could be fatal.

Cannot Be the Only Solution

Obviously, if done improperly, using KT tape can lead to further injury, so it’s important that you meet with a medical professional to make sure that you are properly taping your foot for heel spurs.

It can be easy to treat taping as the be-all, end-all solution, but it shouldn’t be. It needs to be in conjunction with a rehab plan to get your feet back to normal. If you aren’t strengthening the surrounding areas, the taping may backfire.

Because KT tape can reduce movement, you can experience weakness and stiffness if you’re not also doing some strengthening exercises as well. While KT tape can be a good tool, it’s not a magic bullet.

How Do I Tape My Feet?

Before you start using KT tape for your heel spurs, you’ll want to meet with a medical professional to make sure that you’re doing it right and to ensure that you’re a good candidate for KT tape. You don’t want to further injure yourself by applying it right.

Next, once you’ve been shown how to do it, you should be able to do it at home. Make sure that you know what kind of tape strips to use (definitely lift strips and potentially an “I” strip). 

Start by positioning your foot gently flexed out in front of your body. If a friend is helping you tape your feet, you can lie down and extend your legs and feet that way, but obviously, you won’t be able to do that yourself.

Use between 75-100% stretch of a lift strip when applying the first strip to the bottom of your foot. When you secure the ends, make sure there is no tension on the upper side of your foot.

Do this 2-3 more times, making sure that you overlap each strip every so slightly so that you’re covering your entire medial arch. If you want to ensure that the ends of the lift strips on the upper side of your foot don’t peel, you can use an “I” strip there.

You’ll be able to keep the tape on for a couple days (likely between 2-5 days), and you don’t need to worry about showering because you can get it wet. Just make sure that the tape isn’t folded underneath your foot and isn’t peeling away.

If you haven’t used KT tape before, make sure that you’re watching your skin to see if there is any irritation or an allergic reaction. Make sure that there isn’t any redness or itching. If so, just remove the KT tape and ask your physical therapist before using it again.

Final Thoughts

Hopefully this article was helpful in informing you how to tape your feet for heel spurs and whether or not you’re a good candidate. While taping isn’t for everyone, it’s definitely worth talking to your physical therapist to see if it could be a good fit for you.

If it is, then taping your feet will help remove the pain of heel spurs as you work on strengthening the surrounding areas so that you don’t have that problem again! There’s a good chance that you’ll be back to normal sooner with taping.

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———. “Should You Avoid Using Kinesiology Tape?” Very Well Health. Last modified January 12, 2020. https://www.verywellhealth.com/should-you-avoid-using-kinesiology-tape-2696036.