Are you interested to know how to cure plantar fasciitis in one week? Then don’t look further than this article.
With plantar fasciitis, you will suffer from chronic pain in the bottom of your foot. inflammation in the planter fascia in your foot is called plantar fasciitis.
Planter fasciitis happens to many runners and individuals with flat feet, high arches, and overweight.
It is excruciating and leads to various discomforts for the individual who suffers from plantar fasciitis. Sometimes, it takes 6 to 12 months for your feet to get back to normal condition.
However, if you have identified the symptoms of plantar fasciitis early enough, there is a one-week treatment plan to get you back in normal condition.
So, just continue reading this article and heal your plantar fasciitis in one week!
Table of Contents
Understanding Plantar Fasciitis:
Your feet consist of 26 bones and 33 joints, all working together to keep you balanced. So, you can move forward very easily.
There are also over 100 different muscles, tendons, and ligaments. Plantar fascia is one of the most crucial components of this infrastructure.
This fibrous tissue helps you move, walk, sit, and maintain a posture, and stability. Plantar Fasci runs along the bottom of your feet.
When it becomes damaged or inflamed, plantar fasciitis is diagnosed. Walking and moving becomes very painful because of the inflammation.
Usually, plantar fasciitis affects one foot at a time, but it can affect both of the feet at once.
One Weel Plantar Fasciitis Treatment Plan:
1. Rest:
You must avoid putting any weight on your foot until the inflammation recovers.
2. Ice:
Several ways are there to use ice on your foot to relieve inflammation. I am stating about the easiest method here.
First, you can wrap a towel around a plastic bag filled with crushed ice, also you can pick a frozen container of peas to use as an ice pack.
Then, you need to put it on your heel for 15 to 20 minutes. You need to repeat this method 3 to 4 times a day. continue this process for 7 days.
3. Exercise and Stretching:
Here are some exercises that you can follow to heal plantar fasciitis. Exercises and stretches are fast treatments for plantar fasciitis. These include:
Tennis Ball Roll:
While you are seated, you can grab a tennis ball frozen water bottle, rolling pin, or some other cylindrical objects.
Place them under your heel and foot. You need to gently roll over the object underneath the arch of your foot.
You need to perform this exercise for three to five minutes. Repeat it two times a day.
Towel Stretch:
You can take a towel and put it around your foot. While you are sitting, stretch your legs in front of you and gently pull the towel pressing by the foot.
At the same time, you need to keep your feet stable. You will be feeling your calf muscle is stretching.
You can hold this position for 50 seconds and if you want take a break. After a while, repeat this exercise for two more times. you can perform this exercise four to six times a day.
Toe Stretch:
While you sit, you have to push out your legs so that just your heel is on the floor. You need to bend down and grab your big toe.
While practicing this exercise, you have to flex your ankle so that it pulls away from the floor.
You should hold this position around 30 seconds then take a break and repeat it for 3 more times. You can repeat this exercise several times a day.
4. Adapt and Modify Your Fitness Program:
If you are seeking quick relief from plantar fasciitis, keeping your feet healthier can be one of the most effective treatments for you.
You can keep your feet healthy by modifying your fitness program. You can shift to low-impact exercises such as swimming, cycling, and more.
Choosing these low-impact activities over high-impact activities helps you maintain fitness while minimizing foot stress.
You must listen to your body’s signals and avoid overexercision.
5. Make Your Plantar fasciitis Shoes Using Off The Shelf Orthoses:
When dealing with plantar fasciitis symptoms, you must consider using off-the-shelf-orthoses. It is a non-surgical option while convenient, and cost-effective.
You can easily insert this ready-made orthosis inside your shoes, providing instant comfort without medication.
This orthotic helps distribute the pressure across your entire foot, so it reduces the strain on the plantar fascia. Also, promotes proper foot alignment.
6. Foot and Ankle Strapping:
Are you looking for rapid healing from plantar fasciitis? Though orthotics provide targeted relief, the extra support comes from strapping.
Strapping is a non-surgical plantar fasciitis treatment. Tape or straps are wrapped around your foot strategically.
The pressure from the strap reduces the pressure on the Plantar fascia. Thus, movement will be in control and you will be relieved from pain. If you strap in with the help of an expert, it aids healing superbly.
Conclusion:
You can effectively resolve and manage your plantar fasciitis within one week. But, the sooner you realize the symptoms, the more likely you are to be cured within 7 days.
If you ever experience the plantar fasciitis symptoms, you should not delay. Immediately you can start following the treatment ideas that I have mentioned in the blog.
However, you should keep in mind that it will be a good idea to consult with a foot and ankle specialist as early as possible.
They will be expert to tailor your exercises according to your specific needs and create a treatment plan for you!
