How to tape plantar fasciitis (heel spur)

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Plantar fasciitis, or heel spur, is a type of pain in the heel area, and it is fairly common. This pain is usually worse in the morning after waking up, or after long periods of sitting or standing. It can feel like a sharp, stabbing pain, making it difficult to put weight on the foot. Heel spur is often caused by too much or uneven pressure on the foot. This can happen from wearing the wrong shoes during sports, being overweight, or having an abnormal foot position.

When the foot is subjected to incorrect pressure for a long time, the body responds by producing calcium at the affected tendon attachments under the foot. This is a natural protective response, but it can lead to painful calcium deposits and inflammation in the area. Using CureTape kinesiology tape on the heel can help alleviate pressure and pain. It supports the surrounding tissue, aiding in the healing of inflammation.

Christina peter

Christina’s advice when taping your foot

When you’re taping your foot, it’s crucial to use a kinesiology tape that sticks securely. Feet can get sweaty, and with all the movement, there’s a lot of friction. That’s why I recommend using CureTape Sports. This type of tape is specially designed to be extra sticky, 30% more than regular CureTape, ensuring that your tape stays in place for longer!

Christina Peter, Sports Physiotherapist and Tape Instructor for CureTape since 2003

How to tape plantar fasciitis

Tips for Effective Plantar Fasciitis Taping:

  • Make sure you understand what’s causing the pain or discomfort
  • Check if there are any reasons why taping might not be a good idea.
  • Before you start, read the instructions carefully.
  • Choose a tape colour or print that suits your style!
  • Round of all the edges to prevent peeling.
  • Avoid stretching the tape at the beginning and end.
  • Rub the tape firmly for better adhesion; warmth helps activate the adhesive.
  • You can shower or swim with the tape on; just pat it dry gently afterward, avoiding vigorous rubbing.
  • To remove the tape easily, use body or massage oil.



Number of strips: 2.
Technique: ligament technique (maximum/full stretch).

Measuring and cutting the tape

Step 1:

how to tape heel spur - THYSOL UK

  1. Place the foot on a chair and press the heel down. Measure the length of the tape from the bottom of the heel to the edge of the ankle on each side.


Applying the tape

Step 1:

how to tape heel spur 2 - THYSOL UK

Step 2:

how to tape heel spur 3 - THYSOL UK

Step 3:

how to tape heel spur 4 - THYSOL UK

  1. Tear the release paper in half and fold it over on both sides.
  2. Apply the centre piece under the heel, with maximum stretch, and place the tape with stretch direction along the sides of the Achilles tendon.
  3. The second tape is applied overlapping the first tape by approximately 1 cm in the same way.
  4. Finally, gently rub the tapes together. After applying this tape, you should immediately notice a pain-relieving effect. The pain point is relieved – comparable to a gel cushion under the heel.

Learn how to tape

Want to learn how to apply tape yourself*? We have created the ultimate guide for that! This helpful guide contains:

  • 30 taping instructions for common injuries that taping can help you with
  • 176 pages of clear written instructions
  • 200 step-by-step instructions accompanied by photo’s, illustrations and scannable video’s through QR codes

What are you waiting for? Order your copy today!

*This book is intended for people who want to tape an injury or complaint themselves. If uncertain about the complaint, consult a physiotherapist.

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Who are we?
THYSOL is the manufacturer of the kinesiology tape brand CureTape. As CureTape, we have been training and supplying professionals for almost 25 years. And consumers now know how to find us too! By manufacturing all our tapes in our own factory, we can guarantee the best quality!

Please note that the indicated tape applications and information on our website about the possibilities with kinesiology tape have not yet been scientifically proven. The statements and examples mentioned are based on long-term experiences of patients and trained therapists.

Contraindications not to tape: pregnancy, open wounds, broken bones, unexplained complaints, allergies and skin diseases, use of medication such as blood thinners, thrombosis and fever. Always apply tape in consultation with a specialist.