Plantar fasciitis is like a horrible surprise for many folks, making every step feel like a stab in the foot. This annoying pain happens when the tissue connecting your heel to your toes gets all inflamed. This tissue called the plantar fascia, is super important for keeping your foot’s arch in shape and helping you walk right.
In this article, we’ll explore how to cure plantar fasciitis in one week, although it’s important to note that everyone heals at their own pace, and consulting a healthcare professional is always recommended to maintain a healthy lifestyle.
When you’re hit with this pain, the first statement arises; “My plantar fasciitis is killing me!” The first thing to do is take a break and give your feet a rest. Then, try stretching out those muscles and get yourself some comfy shoes with good support. Look out for signs like sore heels, achy arches, stiffness, and swelling around your heel. If it’s bothering you, a foot doctor or podiatrist can help figure out what’s going on and give you some tips.
Rice Method To Cure Plantar Fasciitis In One Week?
If you want to speed up the healing, There are some tricks you can try to make it better in just a week, like the RICE method, i.e., Rest, Ice, Compression, and Elevation, and is an extensively predictable and suggested treatment for reducing inflammation, ache, and puffiness instantly. Following are some techniques
Rest
Excess weight can increase strain on your plantar fascia, so it is better to maintain a healthy weight to avoid this pain and take more rest to avoid stress on your heels, in this way, plantar fasciitis goes away in a week.
Icing
Using ice to soothe your sore foot is a super easy way to reduce swelling and inflammation. Some folks call it cold therapy, and it’s one of the best tricks out there for the fastest way to cure plantar fasciitis.
Just grab a plastic bag and fill it with crushed ice or some frozen veggies like corn or peas. Cover it up in a towel and put it on your heel for about 15 to 20 minutes, 3 to 4 times a day. You can also dunk your foot in a tub of icy water for 10 to 15 minutes a few times a day, just make sure not to get your whole foot wet. It might sound chilly, but it helps!
Compression
It just means wrapping up your foot gently with a bandage or special socks that squeeze a bit. This helps to bring down any swelling and gives your foot some extra support.
Elevation
It is all about giving your foot a little lift. Just prop it up on a pillow or something so it’s higher than your heart. This helps to calm down the inflammation and get the blood moving better.
Choosing Footwear
When one is worried about how long it takes to get better from plantar fasciitis proper footwear with arch support, thick soles, and additional padding is essential for them, as it helps reduce strain on the foot and provides comfort throughout the day. Avoid putting on worn-out athletic sneakers as they can worsen the discomfort associated with plantar fasciitis.
Night splints
Wearing night splints provides a continuous and comfortable stretch as it maintains a 90-degree angle of your feet.
Shoe-in-supports
They are the additional in-supports, also called insoles. The pain sufferers do need arch supports which can give their feet extra support and make them feel better. If you pick firmer ones, they’ll help keep your feet stable and in the right position. This way, your feet can stay comfy and aligned properly.
10 Effective Exercises For Plantar Fasciitis
If plantar fasciitis is so bad that you can’t walk, the following are the best exercises to alleviate your agony and which can be the best pain reliever and cure pathways. You can do these exercises every day to cure your plantar fasciitis, but take it easy and stop if you feel any discomfort or pain.
Towel Scrunch
Sit down and put a towel on the floor. Use your toes to scrunch the towel towards you. Do this two times a day for each foot.
Marble Pick-Ups
Stand or sit near a bowl with some marbles or small objects in front of you. Use your toes to pick up the marbles and put them in the bowl. Spend 5 minutes a day on each foot.
Arch Lifts
Sit on a chair with your feet flat on the ground. Lift the arch of your foot off the floor, then relax. Hold for a few seconds and repeat for a minute each foot.
Heel Raises
Stand up and lift your heels off the ground, then lower them back down slowly. Do 3 sets of 10 reps a day.
Heel Raises on the Stairs
Stand on a step with your heels hanging off. Raise your heels up and down. Do 3 sets of 10 reps a day.
Tip Toe Walking
If you are curious to know how long you should walk with plantar fasciitis. Spend a couple of minutes each day walking on your tiptoes. After a few days, you will find enough relief.
Single Leg Standing
Lift one foot off the ground and balance on the other for 5 minutes twice a day.
Towel Stretch
It is important to see what to do for plantar fasciitis at night. You have to sit on the floor with your legs out in front. Loop a towel around the ball of your foot and gently pull it towards you. Hold for 30 seconds; it will make you sleep peacefully.
Toe Stretch
Sit on a chair and pull your big toe back towards you. Hold for 30 seconds.
Foot Roller
Roll a tennis ball under your foot for 10-15 minutes. This helps massage and strengthen your foot muscles. Start seated and progress to standing.
YOGA For Plantar Fasciitis
Shock Wave Therapy to Cure Plantar Fasciitis
It involves sending either gentle or strong shock waves to a specific spot. These shock waves cause tiny injuries, which kickstart the body’s healing process. It’s believed that this helps fix issues with the plantar fascia. Now, if you’ve been stretching for a while but your foot’s still giving you grief after two months, your doctor might suggest steroid shots to calm things down.
As for surgery, it’s not usually the go-to fix for plantar fasciitis, but in serious cases, it’s an option. They call it gastrocnemius recession or release surgery. The idea is to loosen up the gastroc tendon, which is part of your Achilles tendon. See, there’s this link between the tension in your Achilles tendon and the tension in your plantar fascia. So, this surgery might be on the cards if you’ve got tight calf muscles and tendons.
Signs of healing From Plantar Fasciitis
Here are some signs that show that your plantar fasciitis is healing:
- The pain in your heel or the bottom of your foot starts easing up, especially in the mornings.
- Any swelling around the area should also start going down as things get better.
- Your foot will feel less stiff and more bendy you can move freely.
- Everyday tasks like walking, running, or standing for a while should become less of a hassle.
Just remember, healing from plantar fasciitis takes time, so stick with your treatment plan and if you’re not sure how you’re doing, it’s cool to chat with your doctor about it.
