KT Tape Plantar Fasciitis Application Video – Learn How to Use

Therapeutic kinesiology (KT) tape is used to help and relieve pain in the muscles, joints, or ligaments. This decreases pain, increases mobility, and promotes recuperation. 

KT Tape can be used to avoid or treat several common muscles and joint-related injuries, including sprains, muscle strains, subluxations, and tendonitis. 

KT tape provides pain relief and support before, during, and/or after an operation. There isn’t a small range of motion. Do you want to know how to use it? Read this blog to learn more! 

KT Tape Plantar Fasciitis Application Video - Learn How to Use
Image source: runnersworld.com

KT Tape: How it Works

Blood and other fluids build up during injury, which causes inflammation and swelling. When there is so much inflammation, the lymphatic system can not expel waste. 

When short, the lymphatic channels are squeezed, preventing the supply of oxygen and nutrients to healing tissues. When applied correctly with KT tape, the elasticity of the KT tape raises the skin gently from the tissues below. 

Benefits of Using KT Tape

This gentle skin lifting provides a room for increasing blood and lymphatic flow that eventually helps relieve the pressure and reduces swelling. When the blood supply has been restored, oxygen and nutrients will better enter damaged tissues to further enhance healing. 

As a consequence, KT taping has other benefits, including pain relief and inflammation reduction. KT tape is often used to protect weakened muscles or joints in people with neurological disabilities, without reducing the full range of motion. 

This helps to help recover the muscle fasterprevents cramps or spasms, avoids muscle over-stretching or over-contraction, and also increases muscle tone and strength.

How to Use KT Tape for Plantar Fasciitis

For years healthcare practitioners have taught patients how to apply kinesiology tape themselves. The plantar fascia, or tendon of the foot, is a dense band of connective tissue that stretches from the heel to the forehead. 

It consists of three distinct sections: medial, middle, and lateral bands. The central band is the thickest and strongest, and the most likely section involved in the pain of plantar fasciitis.

The plantar fascia functions in a regular role as a shock absorber and support system for the foot arch. The plantar fascia works like a spring during gait, or movement, to conserve energy and offer propulsion. 

Tension increases when the foot is on the ground to retain the energy and is then released to assist with acceleration during toe-off. To apply the KT Tape, follow the steps below!

KT Tape Application

If you are expected to make any cuts in the KT Tape, make sure you round the corners as this helps prevent snagging on clothing by the tape. Start by removing the back paper from the middle. Don’t touch the tape’s adhesive portion, then hold your fingertips on the back paper. 

Do not require any stretch in the last two inches on either end when applying the anchor on the first stripe. This can trigger detachment of the KT tape and pull it to the skin. 

Use your plantar fascia, to apply pressure right around the width of the KT tape string to ensure a successful stretch. Stretch the strip to the required length and release approximately 20 percent of the stretch before application.

Rub vigorously for 10 seconds or longer for firm adhesion, or use a hairdryer for additional heat. The heat triggers the glue, allowing a longer service life.

How to Remove KT Tape

KT Tape Plantar Fasciitis Application Video - Learn How to Use
Image source: teamusa.org

To remove the strip, add some oil (such as baby oil or olive oil) or lotion over the tape. Slowly strip. Press down on your skin after nudging up against one end of the strip, to remove it from the tape. 

Turn the tape back against yourself, instead of straight away from you. Gently compress the skin when pulling back the tape towards the end tab. Move your fingertips over the skin as you move. 

Do not reapply tape, if your skin is irritated or harmed. Try consulting with the doctor or physical therapist.


While the effectiveness of kinesiology taping is not well studied, it can provide help, increase circulation, decrease pain, and strengthen the way your joints and muscles function. 

You should consult with a physical therapist before using it, as it is most useful when paired with other forms of treatment.