Plantar fasciitis is inflammation of the plantar fascia tissue towards the heel of your foot. It can result from poor foot support, exercise, or health conditions such as obesity and flat feet. Regardless of the cause, the condition can make walking much more painful than it should be.
Luckily, there are several at-home treatments that you can try to relieve your pain. However, please keep in mind that this is not medical advice, and it’s always a good idea to refer to a doctor if you are experiencing plantar fasciitis. With that said, here are some methods that experts say could relieve pain in one week.
How can you cure plantar fasciitis in one week?
Unfortunately, not everyone will be able to cure their plantar fasciitis in one week. Unless it is a mild case, or the early stages of a diagnosis, the healing time will likely take longer.
The plantar fascia is the thick connective tissue running along the sole of your foot, connecting your heel bone to your toes. It provides arch support and helps you maintain stability and walk. The tissue can become inflamed from overuse, excessive exercise, obesity, and age, among other reasons, and can lead to plantar fasciitis, per Taos Footwear.
Here are some ways you can treat plantar fasciitis at home.
According to Johns Hopkins Medicine, athletic tape can be an effective way to reduce the amount of stress on your food, and a method of relief for plantar fasciitis.
Taos Footwear recommends the low-dye taping technique, which involves applying a strip of athletic tape from below your pinky toe and ending below your big toe. Then, place several overlapping strips of tape from the ball of your foot to the heel to support the foot's arch. You can keep your taping in place with a compression sock or layer it with more tape.
Giving yourself a foot massage at home is very easy, and you don’t need special equipment. According to Rela Hospital, you can massage your foot by rolling a water bottle, tennis ball, or even a golf ball beneath it. You can do this while sitting down or standing; just make sure you put pressure on the ball while rolling and hitting the areas where you feel the pain.
The RICE method is four-step healing procedure for all types of foot injuries and can be used to treat plantar fasciitis, per Rela Hospital. Here’s what it involves:
R: Rest your foot for a few days.
I: Ice the area in pain for 20 minutes
C: Compress by bandaging or applying pressure
E: Elevate the foot
According to Feet&Feet, stretching is an effective way to relieve heel pain. However, one stretching routine will likely give you the most relief in the shortest amount of time.
Before stretching, rate your foot pain from one (least severe) to ten (most severe). After the stretching, you will rate it again. To start the stretch, rest your foot on your knee. Then, using your hand, stretch your toes towards the floor and then release. Repeat this at least ten times for each foot.