Plantar Fasciitis is a common medical condition that causes heel pain. It is an inflammation of the tissue that connects the heel to your toes and supports your foot’s arch.
Plantar fasciitis is caused by overuse, such as running or standing for long periods. Most of the time, wearing shoes doesn’t support the arch of your foot or due to having tight calf muscles.
The fibrous muscle is called the ligament, the stretchiness of a strong rubber band. Many things can relieve the pain of plantar fasciitis and speed up the healing process. This write-up will address this issue and discuss how to cure plantar fasciitis in one week.
Guide to Cure Plantar Fasciitis in One Week
1.Initial Assessment and Rest
The first thing to do is diagnose plantar fasciitis and start rehabilitation immediately. Proper rest is the key to a quick recovery. The first step to cure plantar fasciitis in one week is RICE and night splints. RICE means rest, ice, compression, and elevation.
This method is well known to reduce pain, swelling, and inflammation. Rest will limit the strain on the plantar fascia and promote healing within the first 24 hours. Compression reduces the swelling and improves the circulation to the affected area.
Elevation is important when you place your foot on a pillow that limits the blood flow to the foot and reduces swelling.
Night splints can also significantly reduce pain and swelling associated with plantar fasciitis. These splits hold the foot in a stable position with the toes pointed up, keep the fascia constant, and limit the strain further.
3. Cold Therapy and Taping
After night splints, you will focus on relieving pain and inflammation using cold therapy and taping. Ice therapy is a true method to reduce inflammation in a soft tissue injury that peaks after the initial stage. In a day, you can do it for 20 minutes multiple times.
Taping is another effective method to support the inflamed area. It supports the arch and reduces strain. This technique is known as the low-dye taping technique, which supports the foot’s arch and gives relief. Medical tape is used for a purpose that you apply horizontally and overlap them.
After 2-3 days after using the therapies mentioned above, stretching is the next one that is crucial for the plantar fasciitis treatment. Stretching is necessary because the plantar fascia and calf muscles are connected through the heel.
You sit on the edge of a chair, bend over to reach your toes, pull upwards towards yourself, and feel a light stretch. Don’t pull too hard; hold the stretch for 5 seconds, then release for 2-3 seconds, and do it at least 3 times daily. Stretching exercises reduce the possibility of second plantar fasciitis.
6. Shoe Insoles and Heel Foot Cups
People with plantar fasciitis must use insoles for arch supports that provide support. It is less expensive and always ensures the arch support.
Heel foot cups can be helpful to prevent it because when your heel strikes the ground with each stride, pressure is put on the plantar fascia. Therefore, heel-shaped padding could lift the heel to ease stress and provide more support.
7. Foot Massage and Roll a Water Bottle Around the Feet
Foot massage could be helpful for long-term treatment, so you can do it in a week 3 times, relieving stress from your feet.
Rolling a bottle around the feet is another good option to prevent plantar fasciitis. Keep a water bottle on your desk, and use this regularly. Sit on a chair and roll a water bottle between the heel and the ball of your foot 10 times.
Hopefully, after reading this article, you can cure your plantar fasciitis by yourself just in one week.