How to apply Tape: Heel

The heel is obviously a very important part of our lives. It takes a great deal of repetitive force with every step and can become susceptible to injury and pain as those steps become forceful. The pain can linger for many years and end up causing many other problems if not treated correctly. This KT Tape application can not only relieve the pain you feel, but help you to avoid the compensation injuries that arise from walking around on a painful heel*.

Overuse in exercise, drastic weight gain, or standing for long periods of time are often the cause of the pain. Heel pain can be caused by a number of conditions including tendonitis, inflamed bursae, arthritis, nerve damage, stress fractures, contusions, or plantar fasciitis and the resulting heel spurs – among many other conditions.

Heel Spurs – bony growths that occur at the attachment of the plantar fascia to the heel bone.

Degradation of the plantar fascia – this degradation of the collagen fibres is commonly referred to as plantar fasciitis. Once thought to be an inflammatory condition, plantar fasciitis is now thought to be caused by dysfunction near the attachment site.

Fat Pad Contusion – caused by intense or repetitive impact. These conditions can cause the fat pad to be pushed away leaving less of a protective layer between the bones in the foot and the ground.

Stress Fracture – very common in road runners, a stress fracture of the heel bone can be identified by re-creating the pain by squeezing the back of the heel.

Compressed Nerves – there are many important nerves that travel along the bottom of the foot. There are also multiple bones that form the foot. When these nerves get in between these bones and become “pinched” there is a great deal of pain involved.

Inflamed Bursae – bursae are small sacs of fluid that provide cushion and reduce friction between bones. When these sacs become inflamed they grow in size and cause pain.

KT Tape has been very helpful for general heel pain through its ability to provide support without limiting mobility*. By creating surface tension on the skin over the area needing support, KT Tape creates a light and comfortable support structure that relieves pain and facilitates mobility*. In short, KT Tape along with ice and rest will help relieve the pain and help promote the healing process.

Application overview

The heel takes a great deal of repetitive force with every step and can become susceptible to injury and pain as those steps become forceful. Causes of heel pain may include overuse, repetitive impact, poorly fitting or worn shoes, or ankle or calf tightness. This KT Tape application can relieve heel pain by relaxing associated muscles.

What you need

3 strips of KT TAPE

Apple before activity

Apply one hour before beginning activity

Clean skin

Clean dirt, oils and lotions from area

Activate adhesive

After application rub tape vigorously to activate adhesive

Body position

how to apply tape to heel step 1

Point toes up towards shin.

how to apply tape to heel step 2

80% STRETCH

ANCHOR: Anchor middle of a full strip of tape over the point of pain with 80% stretch.

how to apply tape to heel step 3

0% STRETCH

APPLY: Apply the ends of each side of the tape without stretch.

how to apply tape to heel step 4

80% STRETCH

ANCHOR: Anchor middle of a full strip of tape on the back of the heel with 80% stretch.

how to apply tape to heel step 5

0% STRETCH

APPLY: Lay the ends down without stretch.

how to apply tape to heel step 6

0% STRETCH

ANCHOR: Anchor a full strip on the midsole of foot.

how to apply tape to heel step 7

50% STRETCH

APPLY: Apply tape up the Achilles tendon with 50% stretch.

how to apply tape to heel step 8

0% STRETCH

FINISH: Lay the last 5cm of tape down without stretch.

CAUTION: If you have skin sensitivities, cancer, or are pregnant, consult your doctor before use. Discontinue use if skin becomes irritated or sore. KT TAPE® is not a replacement for professional medical care. Warranties and remedies limited to product replacement cost. READ ALL CAUTIONS ON ENCLOSED INSTRUCTION SHEET PRIOR TO USE.