How to Wrap Your Foot for Plantar Fasciitis

How to Wrap Your Foot for Plantar Fasciitis

Most of us don’t tend to think about our feet all that much – until an injury to them forces us to do so. Being able to stand, walk around, go for a jog, and live our lives at our own pace is par for the course for most of us – until an injury like plantar fasciitis stops us in our tracks.

Recovering from this painful, livelihood-robbing condition can be a long, hard road, and one of the first steps you’ll need to take is learning how to wrap your foot properly.

To that end, here are a few tips and tricks to help you wrap your plantar fasciitis-afflicted foot with an Ace® bandage.

What is Plantar Fasciitis?

For those not in the know, your plantar fascia is a tendon that runs from your toes underneath the bottom of your foot and attaches to the heel. Plantar fasciitis injuries can arise when this ligament is irritated or torn. It is one of the leading causes of heel pain, and can indeed be incredibly painful.

Given the intensity of physical activity involved, it should come as no surprise that athletes are at an elevated risk of suffering from plantar fasciitis. The older and more active you are, the more prone to plantar fasciitis you may be.

Some of the most common causes of plantar fasciitis include:

  • Flat feet
  • Abnormally high arches
  • Excess weight
  • Standing a lot for your job
  • Wearing old shoes that are worn out and lack support
  • Wearing high heels for a prolonged period of time
  • Sports injuries
  • Landing awkwardly after jumping
  • Not warming up before engaging in intense physical activity

Wrapping feet afflicted by plantar fasciitis is one of the most common ways of treating them. While treating them this way won’t address the root cause of your pain, it can nevertheless be beneficial.

You’ll also want to try other methods of healing your foot along with wrapping, including pressing ice to your foot, massaging the ligament, and minimizing your activities.

How to Wrap Your Foot

There are actually multiple ways of wrapping your foot as part of a plantar fasciitis treatment.

For one method, you’ll want to take the Ace bandage and wrap it around the ball of your foot by your big toe. From there, you’ll want to extend the wrap all the way underneath your foot toward your pinkie toe. After that, you’ll want to take another Ace® bandage and wrap it in the same area in the same fashion, overlapping the first bandage while still some more of your foot. Continue doing this until you have covered your foot from the toes area to about two-thirds of your heel.

Another way of wrapping your foot for plantar fasciitis relief also involves applying a bandage to the toe area like in the first example but involves making an “X” shape with the tape while wrapping. The “X” should cross the middle of your foot as you wrap back and forth between the toes and heel.

In this way, you can wrap your foot and start the healing process for plantar fasciitis.

If you’re still experiencing pain and discomfort after a week, you should visit an experienced injury doctor near you to make sure there are no other underlying medical issues or for any recommended treatment options.