Plantar Fasciitis Treatment Do’s And Don’ts: Can You Cure It In One Week?

If you have the painful and irritating condition, plantar fasciitis, we imagine you’d love to cure it in a week. Plantar fasciitis affects around 1% of the American population, with people aged 45-64 more likely to develop the condition. There is good news regarding plantar fasciitis, and in most cases, about 90% are treatable with stretching and exercises to strengthen the calves and ankles. In this article, we’ll talk about ways to treat plantar fasciitis, what not to do with plantar fasciitis, and discuss how to cure plantar fasciitis in one week: is it possible?

What To Do With Plantar Fasciitis

  • Medicine for plantar fasciitis.

Common medications for plantar fasciitis are NSAIDs (non-steroidal anti-inflammatory drugs) like ibuprofen and corticosteroids. NSAIDs are suitable for temporary relief but shouldn’t be used to make damaging activities like running possible. Steroids are a more serious medication than NSAIDs but have been shown to be effective at treating plantar fasciitis. 

  • Medical treatments for plantar fasciitis.

While generally unneeded, there is a surgery for plantar fasciitis called a gastrocnemius recession. The gastrocnemius is the calf muscle on the back of your leg that connects to the Achilles tendon at the back of your heel. This surgery elongates the gastroc tendon, which is part of the Achilles tendon. 

  • Stretches and exercises for plantar fasciitis.
    1. Wall calf stretch: face a wall and place your hand flat against the wall. Move one leg at a time behind you, keeping your toes on the floor, and stretch your calf muscles. Repeat ten times on each leg, several times a day.

    2. Stair foot stretch: Stand close to a step (or curb), or sit in a chair and place the ball of your foot against the edge of the step, putting your foot in a flexed position. Facing the step square on, lean forward, stretching the bottom of your foot and calf. Repeat 5-10 times on each foot multiple times a day.

    3. Plantar fascia massage: Massaging the plantar fascia can release tension and pain. Use a tennis ball or frozen water bottle to massage the bottom of your feet. Standing close to a wall or table for support, rub your massage tool on the bottom of your foot, starting at the top of the heel and rolling towards the base of your toes. Do two sets of ten rolls on each foot at least once daily.

    4. Heel raises: Stand on the balls of your feet on the edge of a step or stair. Brace yourself on the wall or banister, and slowly do this exercise with controlled movement. Carefully lower your heels below the step, stretching your foot and calf. Slowly, using your feet, lift yourself up until you’re standing on the balls of your feet or tiptoes. Lower back down into the stretch before lifting yourself up again. Do this 8-10 times and take a rest, then repeat. Do this once or twice a day.

  • Best shoes for plantar fasciitis.

The right pair of shoes can bring relief from plantar fasciitis pain. If you’re wondering about the best shoes for plantar fasciitis, they usually have similar characteristics. Choose shoes with midsole padding for shock absorption and good traction on the bottom to keep you stable. Cushioning, in general, is desirable if you have plantar fasciitis, so, for example, choose a pair of slippers with a thickly padded bottom. You also want support for your foot, particularly in the arch area. There are many types of shoes designed for foot pain like plantar fasciitis that are designed with support and comfort in mind.

  • Home remedies for plantar fasciitis.
    1. Untuck or loosen your bed sheets at the bottom of your bed. Having the tops of your feet pressed down shortens your plantar fascia, the ligament in your foot that becomes inflamed.

    2. Use a night splint. This specialized boot holds your feet and toes in a flexed position, giving your plantar fascia a gentle stretch all night long.

    3. Icing your foot is an effective technique for reducing pain and inflammation in your foot. Choose a soft ice pack or a bag of frozen peas and corn and wrap it in a soft, thin cloth or towel—a pillow case or a folded tea towel works well. The cloth protects your skin from direct icy cold; never use an ice pack without a cloth barrier; it can cause more damage. Use the ice for about 15 minutes, but never longer than 20. Too much time with ice can also hurt your foot. 

What Not To Do With Plantar Fasciitis

While there are many things to do for this condition, it’s also essential to learn what not to do with plantar fasciitis. Here are things to avoid when you have plantar fasciitis.

  • Avoid high-impact exercises (like running) that strain your foot excessively, especially on hard surfaces like cement or asphalt.

  • If you’re heavy, overweight, or obese, don’t ignore your weight. Excess weight strains your foot and can lead to or aggravate your plantar fasciitis.

  • Don’t sit or stand for long periods, if possible. If not, try to take regular stretching breaks.

  • Pushing through the pain is not recommended.

  • Failing to:
    1. Stretch thoroughly.
    2. Do strengthening exercises. 
    3. Use supports like orthotics or a night splint.

  • Choosing invasive medical treatments like steroids or surgery before trying to resolve with stretching or physical therapy.

  • Not finding a second opinion. Confirming what condition you have will allow you to treat it most effectively.

  • Ignoring your foot pain and hoping it will resolve independently.

  • Spending a lot of money on “miracle cures.” Plantar fasciitis can usually be resolved at home with self-treatment and home remedies.

  • Icing incorrectly can lead to tissue damage. While icing is an effective self-treatment for temporary relief of plantar fasciitis, it’s essential to do it correctly. Always ice for less than 20 minutes for best results.

  • Using NSAIDs (non-steroidal anti-inflammatory drugs) to dull the pain so you can engage in aggravating activities like running. 

Hopefully, the information in this article will provide good options for treating your plantar fasciitis so you can avoid these mistakes. 

Can You Cure Plantar Fasciitis In One Week?

The short answer is maybe. You aren’t alone if you’re wondering how to cure plantar fasciitis in one week. Many people with plantar fasciitis want to fix the pain as quickly as possible, given how it impacts their day-to-day life. (It can be startling to realize how much we depend on our feet when they start hurting.) The good news about how to cure plantar fasciitis in one week is that it is possible, but your timing will depend on how severe your case of plantar fasciitis is and how long you’ve had the condition. If you’ve just started to develop heel pain, you may be able to cure your pain in a week or two. If your pain is more severe, or if you’ve had plantar fasciitis for longer, it may take more time to resolve with self-treatment. Often, it takes between 3-12 months to resolve.

If you want to try and heal your plantar fasciitis in a week, the YouMari self-treatment program is an excellent way to start. Gain all the benefits of a physical therapist from the comfort of your home with YouMari. YouMari takes you through a detailed assessment of your condition, identifying where your injury is, the type of pain you’re experiencing and what you’ve tried so far for plantar fasciitis. Using this information, YouMari creates a custom program of stretching, exercises, and self-massage to treat and resolve your issue. Committing to your YouMari program while combining it with other self-treatment methods like a night splint, ice, and rest may accelerate your healing. Even if it takes longer than a week to resolve, a program like this can bring relief to your plantar fasciitis.