How to Wrap Foot for Plantar Fasciitis with Ace Bandage – Do it Yourself Guide

From now and then, people suffer from pain in their heel, arch and complete bottom of the foot. The cause can be a lot of various factors, but the most common one is plantar fasciitis. Since it became such a common problem, some solutions can be easily done by yourself to feel better and relieve the pain.


Today I will provide you with enough information and techniques how to wrap the foot for plantar fasciitis with an ace bandage, so you can help yourself to reduce the pain.

What is Plantar Fasciitis?

Plantar fasciitis is the leading cause of heel pain. It happens due to the injury of the plantar fascia, which is a ligament that connects the heel bone to the toes. It's purpose the support of the arch of your foot. If it gets strained, it gets swollen, weak and inflamed, resulting in pain at the bottom of the foot.

Plantar fasciitis is very common among middle-aged people and young people that are very active, like athletes. It can happen to people that haven’t walked for a long time, especially if they take the stairs.

The tissue injury is diagnosed by observing the patient and how he stands and walks. It’s important to pinpoint the location of the pain and check past injuries and health problems. It’s also important to check at what time of the day the pain is most present and how physically active the patient is.

If the pain is present only during the night, plantar fasciitis might not be the problem; it could be arthritis or some nerve issue. The pain might be even caused by a small bone fracture, so the doctor might even take an x-ray to inspect it.

What Causes the Pain?

The heel and arch pain is very uncomfortable, but it can be dealt with. The causes of injury may vary, but usually, it’s some form of sports activity that results in the injury of the plantar fascia. Even walking for an extended period of time can cause the pain, especially if you walked uphill.

Sports activities like basketball, football, soccer, CrossFit and even jogging are one of the leading causes of injuries of the plantar fascia. It can happen to anyone, if you don’t land properly on your foot after jumping, don’t get enough warmup time or push yourself to the limits, you might end up with a hurt foot.

People with flat feet are more likely to have this condition than others. For them to minimize the possibility of hurting their feet, they should wear the shoes that are most comfortable for them. There are some shoes specially designed for those people.

The pain is caused by the strained ligament, and multiple strains can cause it to tear. Which can lead to the swelling of the ligament and serious pain. To reduce the pain, give your foot plenty of rest and reduce all activities that involve walking or running, especially on hard surfaces.

How to Relieve the Pain? How do you tape your foot for plantar fasciitis?

Do compression socks work for plantar fasciitis? click here to see more.


The first thing you should do is to rest, a lot. Take a few days off, and don’t put the pressure on the foot. While resting, you can apply ice to the bottom of the foot for a few times a day. Rub the ice on foot for about ten minutes. As soon as you wake up, apply the ice to the foot.

The reason I say this is because the ligament shortens and tightens up during the night when your feet are relaxing. And its stiffness causes the pain to reach its peak in the morning. If you have to walk on that day, apply the ice after the walking as well and before you go to bed. 

You can use shoes to walking with plantar fasciitis, click here to see more.


To be comfortable and apply ice, sit on a couch, put your feet on the floor and an ice pack below the feet that hurts. You can try this massage as well, fill a bottle with water and freeze it, then roll your foot over the bottle. This way you will apply ice and massage the ligament at the same time.

To massage the foot without the ice, get a tennis ball and roll it with your foot in all directions.


One more thing that can help relieve the pain is stretching. One of the ways to do it is to sit on the floor and position the legs straight in front of yourself. Get a rope and place it on the balls of the feet. Grab the rope on both ends with each hand, and pull the feet slowly towards yourself.

Can I run with plantar fasciitis? click above to see more
Best Brooks Running Shoes for Plantar Fasciitis

Try to wear the comfortable and supportive shoes, and avoid wearing flip-flops. Plantar fasciitis is often called flip-flop disease.

Summary of Pain Relieving Tips

  • Rest
  • Apply ice
  • Stretch the ligament
  • Massage
  • Wear supportive shoes
  • Avoid wearing flip-flops

Does Taping Even Work? - Does taping help plantar fasciitis?


Taping can help more or less, depending on the severity of injury of the plantar fascia. Sometimes it may not even help at all; it depends on the individual case of injury. In most cases, it can help decrease the symptoms, but it cannot heal or reverse the condition.

Taping can even prevent the plantar fasciitis from happening in the first place. If you are already suffering from this condition, then taping should be combined with all other treatments that I already mentioned above. If taping does not help you, then try all other methods instead.

Also, if you absolutely have to walk while suffering from this condition, then I would urge you to tape your foot, so you don’t make the pain even worse.

How to wrap a foot for plantar fasciitis with ace bandage - Taping Techniques with Ace Bandage

There are numerous techniques which you can use to tape your foot, and they all help, in the same way, you just might find some more comfortable than others. I will provide you with two basic techniques so you can try both and see what suits you the best.

Can you wrap your foot for plantar fasciitis?

Technique Nr.1 - How to wrap plantar fasciitis with ace bandage

Take an ace bandage and wrap it around your foot. Start at the ball of your foot just below your big toe, and end at the bottom of the pinkie toe. Continue wrapping the bandage every layer overlapping a bit the previous one. Go all the way to the heel, and keep the bandage low on the ankle.

Don’t go all the way up to the ankle, cover 2/3 of the heel. Secure the bandage, and you’re set.

Technique Nr.2 - How to wrap a heel with ace bandage

This one is a bit trickier. Wrap the bandage under and below your toes and going to the heel and around it, then go back to the starting position. Go from inside to the outside of the foot. The bandage should end below your pinkie toe, from there wrap it around the top of your foot and go below it.

Wrap it one more time, then go around your ankle. The bandage should form an X shape below your foot, with the center in the middle of the plantar fascia. Once you wrapped it around your ankle, secure the bandage.

Ace Bandage for Plantar Fasciitis

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Plantar fascia injuries can be less or more serious, depending on the cause and the nature of the injury. The methods of treatment I recommended can be of help, but only if you are sure that plantar fasciitis is the issue that causes the pain. Be sure to check with your doctor what really causes the pain. I hope I was of help to you, and you managed to reduce the pain that was weighing you down.

Bella Williams

Hi! I'm Bella. I love running. I write this blog to share everyone about running.

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