How to cure plantar fasciitis in one week
January 9, 2023
Plantar fasciitis: what is it?
Inflammation of the plantar fascia in your foot is known as plantar fasciitis. It is the most frequent reason for heel discomfort.
The plantar fascia, which connects your heel to the ball of your foot and your toes, is a powerful, fibrous attachment (like a ligament). It has the stretchiness of a strong rubber band. Your foot’s arch is formed by the plantar fascia, which also joins the bones in your foot.
When your plantar fascia is overworked or overextended, plantar fasciitis develops. Your plantar fascia may enlarge as a result of any injury. Walking and using your foot become painful due to this inflammation. Plantar fasciitis often affects one foot at a time, but it can also strike both of your feet at once.
See a doctor if you have foot or heel discomfort that has persisted for over a week.
Cure Plantar Fasciitis
You have constant discomfort in the heel or the ball of your foot if you have plantar fasciitis. This is because the tissue that links your toes to your heel bone is affected by a degenerative disease, even though it may feel like inflammation. People who run frequently, have flat feet or high arches, are overweight, or spend a lot of time on their feet are also more likely to develop plantar fasciitis.
Your foot may take 6 to 12 months to return to normal. To reduce the discomfort and hasten the healing process, you can perform the following at home:
- Rest: It’s crucial to avoid putting any weight on your foot until the inflammation subsides.
- Ice: There are several ways you can use ice to relieve inflammation. It is a simple method. First, wrap a towel around a plastic bag packed with crushed ice or a container of frozen corn or peas to create an ice pack. Then, place it on your heel 3 to 4 times daily for 15 to 20 minutes. Alternatively, put ice and water in a shallow pan and soak your heel in it many times a day for 10 to 15 minutes. Keep your feet out of the water at all times.
- Exercise and stretching: Flex your Achilles tendon, calves, and foot soles. Perform activities to strengthen the muscles in your feet and lower legs. This can stabilise your ankle, reduce your pain, and prevent the recurrence of plantar fasciitis.
- Athletic tape: Taping your foot can support it and prevent you from moving it in a way that aggravates plantar fasciitis.
- Shoe inserts: They may also be called insoles, arch supports, or orthotics, and they can offer you more cushion and support. Your results will typically be just as good and less expensive with OTC inserts. Firmer is preferable when selecting one; ensure it has sufficient arch support.
- Heel Foot cups: Your heel strikes the ground with each stride, putting pressure on your plantar fascia. Your shoes’ heel-shaped padding could be of assistance. They lift your heel to ease pressure and provide you with more padding. They are a cheap alternative to try, even if they frequently don’t function as well as inserts.
- Night splints: The plantar fascia and Achilles tendon is shortened when most sleep with their feet pointing down. Wearing night splints while you sleep maintains the 90-degree angle of your feet. So, rather than shortening your plantar fascia while you sleep, you get a healthy, continuous stretch.
- Foot massage: Keep a golf ball, tennis ball, or Mobility Ball in your desk, desk drawer, or purse as a simple, efficient massage tool that may be used all day to comfort and relieve discomfort. Use the ball while seated at your computer or take a short break from standing to roll the ball beneath your foot while exerting constant pressure. Do not avoid painful “hot areas.” Before rolling the ball, press steadily (without inflicting sudden or excruciating pain) on the painful area for a few seconds.The pressure of the massage blocks the brain’s pain receptors, increases blood flow to the arch and heel and dissolves painful adhesions (tears that were incorrectly repaired) on the plantar fascia ligament. Place the ball in the freezer at the start of the day for additional relief and soothing cold treatment.
There is a need for more extensive research demonstrating the effectiveness of massage, but plenty of anecdotal evidence exists. Self-massage significantly reduces pain, according to several smaller studies, one of which was published in the Journal of Acupuncture and Meridian Studies.
- Roll a water bottle around your feet: You probably have a water bottle on your nightstand, kitchen, or work desk. You can use this straightforward treatment to combat plantar fasciitis effectively. Simply sit in a chair, roll a water bottle between your heel and the ball of your foot 10 times, and then swap sides. This is similar to the ball stretch. Consistently press down, but never until you feel pain. Freeze it beforehand for additional healing and relief!
- The RICE method: Resting the injured foot is crucial when the pain initially manifests. RICE is a common first aid procedure for foot injuries:
- R: Give the painful area a few days of rest.
- I: To reduce swelling, ice the region for 20 minutes at a time.
- C: Apply a gentle bandage to the area to minimise swelling.
- E: Place a few pillows under the foot to elevate the area.
Which doctor should I consult for plantar fasciitis?
A podiatrist can assess your foot type and suggest suitable footwear or advise you on preventing discomfort sources. A tight calf muscle and fascia can be stretched to assist in the release of tension.
People also ask
What is the quickest way to get rid of plantar fasciitis?
- Keep a healthy weight. Your plantar fasciitis may be under more strain if you are heavier
- Select supportive footwear. Purchase footwear with a low to moderate heel, thick soles, substantial arch support, and additional padding
- Avoid sporting worn-out athletic sneakers
- Change your sport
- Apply some ice
How can I treat plantar fasciitis in a week at home?
As soon as you begin treating your plantar fasciitis, you should notice an improvement in your symptoms. However, the time it takes for your plantar fascia to heal might range from weeks to months. Try the same at-home remedies you previously used if you start to feel better, but then your symptoms come back.
How long it will take to heal plantar fasciitis?
Plantar fasciitis typically gets better after a few months of stretching. However, injections o reduce inflammation may be suggested by your doctor if your symptoms persist after two months of treatment.