Using KT Tape for Plantar Fasciitis

KT Tape for Plantar Fasciitis

You may remember USA gold medalist Kerri Walsh sporting KT Tape during the Olympics. She used it to help with her shoulder injuries and in doing so propelled the product into the spotlight. Now it is readily available at most sporting stores and can help you with your muscle pains.

I’ve been using Kinesiology Therapeutic Tape for the past few weeks to help with my Plantar Fasciitis pain. I’m flat footed and tend to get pain in the underneath/sole of my feet on extended hiking treks and during my weekly martial arts practice. It can be quite painful and the only real way to reduce the pain is to rest and ice the foot, which isn’t always an option. KT Tape helps by providing support and lift to my arch when wearing shoes and even when barefoot in dojo. I’ve also been wearing KT Tape to relieve the calf pain I have been feeling during my transition to a barefoot running style, so far it’s been working great.

How KT Tape Works
KT Tape is applied along muscles, ligaments, and tendons (soft tissue) to provide a lightweight, strong, external support that helps to prevent injury and speed recovery. KT Tape works differently for different injuries. KT Tape can lift and support the knee cap, holding it in place for Runner’s Knee. KT Tape can support sagging muscles along the arch of the foot, relieving the connective tissues for Plantar’s Fasciitis. And KT Tape can lift the stress off of shin splints to allow pain release and give the body a better opportunity to recover.

Depending on how it is applied, KT Tape supports, enables, or restricts soft tissue and its movement. By stretching and recoiling like a rubber band, KT Tape augments tissue function and distributes loads away from inflamed or damaged muscles and tendons, thereby protecting tissues from further injury.

Kinesiology Theraputic Tape (KT Tape)

KT Tape is made up of reinforced 100% cotton sheathes designed to provide durability and increased strength. These cotton sheathes are embedded into weft yarn to provide uni-directional elasticity- allowing the tape to stretch in length but preventing the tape from stretching in width. The Matrix is a mechanical mesh weave designed to provide precisely 140% bi-linear elasticity along the length of the tape, and no elasticity in the tape’s width. 140% elasticity is critical because it is the same elasticity as human skin.

The KT Tape website has a lot of additional information about how to use the tape, success stories, where you can buy it and most importantly some excellent video tutorials showing how to apply the tape for specific injuries such as shin splints, runners knee, calf strain and dozens more. Here is the video showing how to correctly apply KT Tape for Plantar Fasciitis (this is how I learned).

Have you tried using KT Tape or a similar type of tape for your backpacking and hiking related injuries? If so I’d love to hear about your experience with it.

Disclosure: The author owns this product and paid for it using their own funds.

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  • http://pulse.yahoo.com/_R4M22KDZUP4LP4DMGTF2AN5YLA Alejandro

    There! It’s a great discovery, this KT Tape. This is helpful and a useful recourse when everybody is resorting to laser and other more stringent remedies. 

    • http://www.briangreen.net Brian Green

      I’m constantly amazed at how well something so simple as KT tape can help all manner of injuries. They have some really good videos on their website showing exactly how to use the tape too!

  • http://pulse.yahoo.com/_R4M22KDZUP4LP4DMGTF2AN5YLA Alejandro

    There! It’s a great discovery, this KT Tape. This is helpful and a useful recourse when everybody is resorting to laser and other more stringent remedies. 

  • http://www.briangreen.net/ Brian Green

    I’m constantly amazed at how well something so simple at KT tape can help all manner of injuries. They have some really good videos showing exactly how to use the tape too!

  • http://sticksblog.com/ Chad “Stick” Poindexter

    Brian, I tend to get killer ITBS when hiking, and I have a big hike coming up. I have been doing some simple workouts that are supposed to help strengthen and work the muscles associated with the ITB as well as started dosing up on glucosamine. I also wear the Jumper’s Knee bands when hiking (1 on each leg/knee). It seems to come and go, sometimes one knee, sometimes the other, rarely neither, and sometimes both…

    Someone mentioned this (KT) tape to me a while back, and I think I am going to pick up a roll. I see that you used it for PF, but curious if you have used it on your knees? If so, do you think it made a difference, and how well does the tape stay on?

    I will probably order a roll and apply it the night before I leave out for the hike. As you may know, it is a 3 day hike in which we will cover 74 miles. I would like to apply it once and have it stay on the entire time. (You know, so I don’t have to add any extra weight to my pack :) ) Do you think that this is a realistic expectation?

    Thanks,

    ~Stick~

    • http://www.briangreen.net Brian Green

      You can now buy KT Tape (not the fake stuff) at Walmart and Target so there’s probably no need to order it online, unless you want a particular color :)

      KT tape stays stuck to my skin better than nay other tape I have used – so long as you use it as instructed. After application you need to rub the surface using a piece of the backing paper, to make some friction and thereby heat up the adhesive properly – this makes a HUGE diference compared to not doing it.

      I’ve used KT for all types of injuries now (I run, do karate, jiu-jitsu, and crossfit) but have never had to use it for my knees. Check out the KT Tape website and the instructional videos they have. They show many different ways to use it, many of which would never have crossed my mind – it’s amazing stuff!!!

      If you need extra on our hike (excited) I’ll personally carry it for you :)

      • http://sticksblog.com/ Chad “Stick” Poindexter

        Brian,

        Thanks for the reply!

        I did not realize that they tape was available at local retail stores…oh well, if I like it I will pick up some more… :) Of course, when I run out… As far as color, I really don’t care though since it will end up in the garbage pretty quickly (relatively anyway)…

        Thanks for the tip on applying the tape too. I will definitely do this!

        I have seen a few of the videos, but didn’t pay a whole lot of attention. I have all intentions of going back and checking them out with a little more focus this time… :) I figure there are generally certain ways for different areas, and since I am interested in the knee…I will pay attention to those.

        And thanks for the offer to carry it! :) That is too kind… I am really hoping that it will stick well enough though that I don’t have to carry extra. However, if I do, I am hoping that I can precut it at home and stick it too some parchment paper or something so I only have to carry what I need… what do you think about this?

        Also, I was told to use the Kinseo Tex Gold Wave 2 rather than the Elastic cotton. She told me that the Tex Gold will stick better. So, I ordered this from Amazon for $10.39 and free shipping.

        Anyway, thanks again for the help. And looking forward to our hike!

        ~Stick~

  • http://sticksblog.com/ Chad "Stick" Poindexter

    Brian, I tend to get killer ITBS when hiking, and I have a big hike coming up. I have been doing some simple workouts that are supposed to help strengthen and work the muscles associated with the ITB as well as started dosing up on glucosamine. I also wear the Jumper’s Knee bands when hiking (1 on each leg/knee). It seems to come and go, sometimes one knee, sometimes the other, rarely neither, and sometimes both…

    Someone mentioned this (KT) tape to me a while back, and I think I am going to pick up a roll. I see that you used it for PF, but curious if you have used it on your knees? If so, do you think it made a difference, and how well does the tape stay on?

    I will probably order a roll and apply it the night before I leave out for the hike. As you may know, it is a 3 day hike in which we will cover 74 miles. I would like to apply it once and have it stay on the entire time. (You know, so I don’t have to add any extra weight to my pack :) ) Do you think that this is a realistic expectation?

    Thanks,

    ~Stick~

  • http://www.briangreen.net/ Brian Green

    You can now buy KT Tape (not the fake stuff) at Walmart and Target so there’s probably no need to order it online, unless you want a particular color :)

    KT tape stays stuck to my skin better than nay other tape I have used – so long as you use it as instructed. After application you need to rub the surface using a piece of the backing paper, to make some friction and thereby heat up the adhesive properly – this makes a HUGE diference compared to not doing it.

    I’ve used KT for all types of injuries now (I run, do karate, jiu-jitsu, and crossfit) but have never had to use it for my knees. Check out the KT Tape website and the instructional videos they have. They show many different ways to use it, many of which would never have crossed my mind – it’s amazing stuff!!!

    If you need extra on our hike (excited) I’ll personally carry it for you :)

  • http://sticksblog.com/ Chad "Stick" Poindexter

    Brian,

    Thanks for the reply!

    I did not realize that they tape was available at local retail stores…oh well, if I like it I will pick up some more… :) Of course, when I run out… As far as color, I really don’t care though since it will end up in the garbage pretty quickly (relatively anyway)…

    Thanks for the tip on applying the tape too. I will definitely do this!

    I have seen a few of the videos, but didn’t pay a whole lot of attention. I have all intentions of going back and checking them out with a little more focus this time… :) I figure there are generally certain ways for different areas, and since I am interested in the knee…I will pay attention to those.

    And thanks for the offer to carry it! :) That is too kind… I am really hoping that it will stick well enough though that I don’t have to carry extra. However, if I do, I am hoping that I can precut it at home and stick it too some parchment paper or something so I only have to carry what I need… what do you think about this?

    Also, I was told to use the Kinseo Tex Gold Wave 2 rather than the Elastic cotton. She told me that the Tex Gold will stick better. So, I ordered this from Amazon for $10.39 and free shipping.

    Anyway, thanks again for the help. And looking forward to our hike!

    ~Stick~

  • http://www.beuteltiere.org/ Basti Beuteltiere

    Unfortunately I’ve overdone my trainings and now I’m suffering from plantar fasciitis, too. And it’s only four weeks till the beginning of our planned thru hike on the GR20 in Corse. (Known as the most demanding hike in Europe.) Gladly I remembered that you’d written already about this topic a while ago. I browsed your blog and there it was. Now it’s my turn to give this tape a chance!
    Thanks for The advice!

    Basti

  • http://www.beuteltiere.org/ Basti Beuteltiere

    Unfortunately I’ve overdone my trainings and now I’m suffering from plantar fasciitis, too. And it’s only four weeks till the beginning of our planned thru hike on the GR20 in Corse. (Known as the most demanding hike in Europe.) Gladly I remembered that you’d written already about this topic a while ago. I browsed your blog and there it was. Now it’s my turn to give this tape a chance!
    Thanks for The advice!

    Basti

  • william prowse

    I have found that KT tape is only good for plantar fasciitis if it is VERY mild. If not, you have to use a stronger tape. KT tape serves its function very well, but with the stress the plantar fascia sees, you need a stronger tape.