Leukotape 1 inch-Taping your toe into plantarflexion has been proven to help your plantar plate ligaments heal. It will prevent the ligaments from over-stretching and tearing. Once you have suspected a plantar plate injury, plantar taping the toes in that area will be your best bet at beginning the healing process. Note: most leukotape is sold in 1.5 inches but I have found the 1-inch variety to be the perfect out of the box size to work with.
Shoes– Getting a high-quality pair of shoes in CRUCIAL to healing and preventing future plantar plate injuries. Ideally, you want something that is spacious, well-cushioned, lower drop, and comfortable to you. I personally love the Clifton and Bondi models from Hoka or the Torin, Provision, Escalante, or Olympus models from Altra.
Some form of Heat– The ball of the foot region is very avascular, meaning there is not an abundance of blood flow in this region. Blood flow is a key component in healing injuries. Our blood carries oxygen and nutrients throughout our bodies. Oxygenated blood is a catalyst for the natural healing processes our body is capable of. Heat is an awesome way to promote blood flow. Some sort of hot pad or heat pack that you can apply to the area while you are lounging can greatly improve your chance of the ligament repairing the tears.
ICE– Ice can obviously reduce inflammation which will most likely be prevalent when you start this journey. It can be very helpful to ice the ball of the foot area at the beginning of the healing process, or in conjunction with heat later down the line. Switching off from hot to cold creates a big flux in the nerves and can stimulate a lot of blood flow as well.
Metatarsal Pad– Or met pad, can help offload some of the pressure put on the affected region. You can buy met pads that have adhesive bottoms so they will stick to your insoles. Placing them in the right spot that is both comfortable and takes weight off of the injured area is a true art form.
Slides– Seems silly but with the bottom of your foot being this tender, the days of walking around your house barefoot are temporarily suspended. You need the bottom of your feet to be protected at all times. and
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