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Foot Ligament Injury

How to cure Plantar Fasciitis in One Week?

Minute Read

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Posted 5 months ago

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Last updated: 03/12/2022

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by James McCormack

8 Steps to Cure Plantar Fasciitis in One Week

Plantar Fasciitis is one of the most common and debilitating foot conditions. If you know the symptoms of Plantar Fasciitis and you suspect that you have or may be developing it, we may recommend all the steps to take so you can try and cure your Plantar Fasciitis in one week.

1: Plantar Fasciitis Socks

Plantar Fasciitis socks can help to shorten the Plantar Fascia and ease symptoms as a result. These benefits are often short-lived, but they are an excellent temporary solution.

2: Stretches and Strengthening

Plantar Fasciitis Stretches and strengthening are the most effective treatment for Plantar Fasciitis. We would recommend focusing on stretching if you are in the very early stages of the symptoms of plantar fasciitis, doing them every couple of hours, while the strengthening protocol is best when symptoms are mild to moderate.

3: Massage for Plantar Fasciitis

Any form of massage helps relax the muscles of the foot and ankle. Self-massage in the form of a foot massager, tennis ball or spikey ball for 5-10minutes in the middle of the sole of the foot or on the calf muscle can provide pain relief. Avoid massage directly to the heel bone as this can compress the Plantar Fascia and irritate symptoms further.

Massage from a therapist is the most effective form of treatment as they can tailor it specifically to your needs. In contrast, a massage gun has become a popular alternative recently.

4: Rest your Plantar Fasciitis

The Plantar Fascia plays a vital role in the integrity of the arch of your foot. It is placed under tension when standing and during the push-off phase of the gait cycling. If you feel like you are developing the symptoms of Plantar Fasciitis, we recommend immediately resting from activity, including standing to reduce inflammation levels in the fascia.

It is worth monitoring your step count levels to keep them as consistent as possible, as these can easily creep up during the day, even if you are indoors. If you need to go out, consider cycling, driving or taking public transport to reduce your step count.

 

5: Ice your Plantar Fasciitis

Ice is a very effective form of analgesia. The Plantar Fascia is a very superficial connective tissue; therefore, applying ice directly to it is easy. Keep moving the ice around the medial aspect of the heel, so you do not get a burn for 10-15 minutes or until the area is completely numb. You can repeat this 3-4 times daily for maximum benefit.

There is mixed evidence around the anti-inflammatory effects of ice, but it certainly is a cheap and effective method of pain relief for Plantar Fasciitis.

6: Anti Inflammatories

Anti-inflammatories have been proven to be very effective in providing pain relief and improving function levels for plantar fasciitis. These can be taken orally in the form of Ibuprofen, or there is good evidence for the effect of Voltaren gel. Gel anti-inflammatories are a favourite method due to their localised impact on the Plantar fascia. In contrast, oral anti-inflammatories are harsh on the stomach and should not be taken as a long-term solution. Take note not to apply clothing to the area where you used the gel for at least one hour to allow maximal absorption.

7: Insoles & Braces

Plantar Fasciitis Insoles are an effective form of treatment for plantar fasciitis. Studies have shown that off-the-shelf insoles are just as effective for treating Plantar Fasciitis as custom-made insoles. Clinically, we have found this is the case in many instances; however, those with certain foot deformities or a stiff big toe require a customised insole. A study by Lee et al., 2012, found that when insoles are combined with a night splint, it is a more effective form of pain relief and improvement in function levels than using either alone.

Related Article: Best Plantar Fasciitis Brace

8: Taping for Plantar Fasciitis

Plantar Fasciitis taping is a highly effective pain relief for a sore foot. A low-dye taping with rigid zinc oxide is the most effective as it shortens the Plantar Fascia so that it is not under as much load when standing or walking. Be careful to check that you are not allergic to the adhesive as we find people are pretty sensitive to this particular taping, but once it is applied, it can stay on for up to a week, and it can get wet without coming loose.

KT Tape is too stretchy for this type of taping and is therefore not recommended.

Physiotherapy with James McCormack

This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.

Related Articles:

Foot Pain ChartBruised Heel: Symptoms and Causes – Why is my Plantar Fasciitis so bad I can’t walk? – Best Stretches for Plantar Fasciitis – Best Shoes for Plantar Fasciitis 

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