Plantar fasciitis is a common cause of pain in the foot.The arch tendon is a thick band of tissue that connects the heels to the toes.It can be torn, stretched, or otherwise injured.There is a condition called Plantar Fasciitis.A chance to heal is given by taping, which reduces the amount of injury and inflammation.You can take advantage of this treatment if you learn how to wrap or stretch your foot.
Step 1: You need to gather your materials.
You need sports tape to tape your foot.Roll of sports tape can be found at supermarkets and drugstores.For three to five tapings, a roll of zinc oxide tape should last.Make sure that you keep the tape from wrinkling.This can cause blisters.Wrap the tape lightly.The tape shouldn't be too tight on your foot.
Step 2: Your foot needs to be washed.
Make sure you wash your foot with non-moisturizing soap before you tape it.This helps the tape stick to your foot.Before you start, make sure your foot is dry.
Step 3: Put the tape on.
To begin taping, tape a piece of tape around the ball of your foot.The area is behind your toes.Make sure you relax your foot during the taping.The tape should be on the top and bottom of your foot.Wrap a piece of tape around your ankle.The tape should run around the ankle and down both sides of the foot.Put the two sections of tape together.This shouldn't be tight.The tape should be loose on your feet, and you should complete this step while your foot is relaxed.You should smooth the tape to prevent blisters.
Step 4: Cross the foot with tape.
Just below your big toe, put one end of the tape on your foot.You should tape across the bottom of your foot.Wrap the tape around the hell and tape it across the bottom of the foot.The end should be under your toe.The X should be on the bottom of your foot with tape.The middle of your foot is where the center of the X should be.This X will be taped three more times.The support for the plantar fascia is provided by this.
Step 5: There is a tape horizontally.
The last step is to tape horizontal lines on the sole of your foot.You won't be able to see any of your foot because the horizontal strips of tape overlap.The entire bottom of your foot will be covered by the anchor.Wrap a piece of tape all the way around the ball of your foot to provide additional support.There is only one piece of tape on the top of your foot.It's not necessary to wrap around your foot.If you want to make a tape shoe, tear each piece of tape at the edge of your foot.
Step 6: Throughout the day, tape.
If you are going to engage in a lot of physical activity, you should tape your feet up.The tape shouldn't be folded on the underside of your foot.It's better to change the tape every day than to leave it on for three to five days.If the tape gets wet in the shower, it's fine.
Step 7: Get the materials.
You will need a few items to stretch your foot.You will need a ribbon or shoelace.You will need a tube sock as well.There is a shoe lace loop that needs to be sewn into the toe of the tube sock.You can do this with a needle and thread.
Step 8: A comfortable position is where you should be.
You can begin stretching your foot by sitting in a comfortable position.You might want to put your ankle on the other knee.Put the shoe on your foot.Keep your toes flexed so you get the best stretch.Don't stretch it so far that it hurts.
Step 9: Take care of your foot.
Pull your toes toward your head.To feel the extension in your foot, keep your toes stretched.You can thread the shoelace or piece of ribbon through the tube sock.It's a good idea to feel a gentle stretch and not feel any pain.Tie the shoelace or ribbon to keep your foot in the stretched position.The stretch in your calf is something you should feel.You don't want to over stretch the tendon.
Step 10: It is advisable to take caution at night.
It's a good idea to be careful when you get out of bed.When you wake in the morning, use caution.Before you leave the house untie or loosen the shoelace.When you get back into bed, re-tie it.Stretching your foot at night can help.
Step 11: You should understand the importance of stretching your foot.
It is possible to reduce the pain associated with plantar fasciitis by tapping your foot.It supports your foot when you engage in physical activity.It can help with stress and inflammation.It's important to keep your foot stretched so it doesn't shorten during the night.The main goal in taping your foot is to keep the foot flexed, with the toes pointing or pulled toward your head, until you feel a stretch in the bottom of your feet.It's important to only feel a gentle stretch in your foot.
Step 12: The symptoms of plantar fasciitis can be recognized.
If you feel pain in the arch of your foot, you may be seeing symptoms.This happens when you stand up in the morning or after resting your feet for a long period of time.The pain goes down after a while.Long periods of standing, running, or sitting can cause pain.The pain is felt when exercising.The pain can be described as either stabbing or burning.
Step 13: You can learn about the causes of foot problems.
The arch of the foot is supported by the plantar fascia, which bears all our weight.Increased strain on this area of the foot can cause the disease.Plantar fasciitis can occur when the plantar fascia tightens.Overload because of physical activity, such as running, jumping, or jogging, can cause Obesity footwear that does not support the arch adequately.