Most of the people often wonder whether curing plantar fasciitis in a week is possible or not. Well, for a doctor it is quite difficult to tell when exactly the plantar fascia ligament will heal. Since, recovery time for every individual is different, therefore, the physiotherapist or a doctor cannot tell the span of time of recovery. However, there are certain medications, therapies, and treatments that can heal the plantar fascia in a shorter span of time.
The recovery also depends on the symptoms of plantar fasciitis. For chronic cases, healing in a week can be quite difficult but in case of recent injury, curing plantar fasciitis in a week or ten days is somewhat possible. There are different therapies, medications and treatments that can help in treating the plantar fasciitis in a short period of time.
How to Get Plantar Fasciitis Treated in a Week?
Treating plantar fasciitis in a week can be a bit difficult, especially because healing takes time. However, there are certain remedies, medications and therapies which can help in reducing the pain to some extent. The medical treatments that have turned out to be effective are:
Start Wearing Supportive Socks:
Compressive socks assist in providing the support that your feet need. Moreover, it also improves muscle recovery that makes them suitable for plantar fasciitis. Plantar fasciitis makes your muscles and ligaments irritated which is why using compressive socks for healing is a perfect start. Not only this, compressive socks also help in relieving chronic sprains in the ankle and swelling caused by standing all day.
Even though the arch of the foot is perfect for walking and standing, sometimes these muscles are damaged and are not in sync leading to inflammation and pain. Arch Taping is one of the best ways to provide extra support your foot needs. People who are desperately looking for instant and fast relief should definitely try arch taping. There are two kinds of tapes you’ll find in the market:
Kinesiology tape, also known as the therapeutic tape is applied to the plantar fascia to provide support, lessen the pain and swelling and improve performance.
The tape needs to be applied strategically on the foot to treat the plantar fascia properly. Two pieces of tape are required to put horizontally and vertically on the foot for seamless recovery. One piece of the tape is applied vertically in the center of the foot from behind the metatarsal bones to the plantar fascia ligament. The other piece is applied horizontally in the center of the foot to support the foot.
Leukotape – Non Elastic Tape:
It is also the perfect option for supporting the arch for people with damaged plantar fascia ligament. For people with severe plantar fasciitis pain, this tape is a perfect solution. The Leukotape is a bit difficult to apply which is why it is better to go to a physician to stick it properly. You can apply the tape in the teardrop pattern with regular tape. Just make sure your foot is completely dry and clean so that the tape sticks well.
These taping methods are perfect to provide instant relief for plantar fasciitis. Therefore, if you are looking for immediate relief for pain and inflammation, make sure you opt for these taping methods.
If you want instant relief for the pain caused because of inflammation in the plantar fascia ligament then orthotics and shoe inserts are suitable as well. According to research, shoe inserts and orthotics are a short term approach for providing pain relief for almost two to four months. Therefore, using orthotics along with exercising and stretching regularly can help in providing relief against pain in a short span of time.
There are several options for orthotics and shoe inserts, but it is always better to take recommendations from the professionals. The shoe insert that fits your feet seamlessly and provides perfect support is the one you should go for.
Maintain your Weight:
Obesity can put extra stress on the heels and ligaments, plantar fascia. Therefore, being conscious about your weight and maintaining it can reduce the chances of plantar fasciitis. Obesity mainly causes strain on the plantar fascia which can cause inflammation, burning and pain ending up in plantar fasciitis.
Try Low-Impact Sport:
Low impact sports like bicycling and swimming rather than walking and jogging can reduce the chances of plantar fasciitis. Since, walking, jogging and running puts more pressure on the heels, therefore, opting for low-impact sports are better to prevent plantar fasciitis.
Stretches really help in relieving the pain caused by plantar fasciitis. Here are a few highly recommended stretches suggested by doctors and physiotherapists that people with plantar fasciitis need to try. Have a look.
Sit on a chair, cross over the injured heel across the other leg and hold the injured foot in the opposite hand. Now, pull the toes near to the shin to develop tension close to the arch of the foot. Put the other hand below the foot. You’ll feel the tension in the ligament, plantar fascia, now. With the help of a towel you can grab and stretch your foot for almost 10 seconds. For effectual results, repeat the process for two or three times.
Flexing is best for increasing the blood flow and relieving tension near the calves which eventually helps with the pain. For foot flexes you’ll need stretchable elastic bands which you can buy at the stores and markets easily.
Here are the steps you need to follow:
Sit on a yoga mat, carpet or floor with your legs straight. Now wrap the stretchable elastic band around the foot that’s hurting and hold the ends. Smoothly, move your toes away from your body and bring them back in position. Do this for 10-15 times to get instant relief against the pain.
Towel Curls Stretches:
Hand towels can be used for stretching the foot and calf muscles. Doing these stretches before continuing your tasks or walking can be a perfect way to reduce pain caused by plantar fasciitis. Here’s how you can do the towel curl stretches.
Sit on a comfortable chair or sofa and keep both the feet flat along with a small towel in the front. Now with the help of a towel curl your toes towards you. Relax the foot back and forth a few times to relax your feet and reduce the pain.
Heel stretch raises can help in reducing inflammation to a really great extent. This stretching exercise is quite easy. Here is what you need to do.
Stand at a counter or a wall for support and then raise your toes. Put down your toes to the ground gradually. Repeat the process (go up and down until your feet feel fatigued). With time, you’ll develop strength. As you do, try standing up on one foot. After that, with the heels off the edge stand on one foot so that they drop lower.
Home remedies for Plantar Fasciitis:
Most of the patients often opt for home remedies when it comes to treating plantar fasciitis, since they have turned out to be rather effective. Most of the home remedies for plantar fasciitis have helped in reducing inflammation and pain. The most common ones are:
The RICE method:
When the pain appears initially, it is better to keep off the injured foot so that the pain doesn’t aggravate. Want to know what RICE method is? Here is what you need to know.
- Rest the heel area that is hurting for a few days.
- Ice the area regularly for 20 minutes to relieve the inflammation.
- Compress the area using a soft wrap. This helps in reducing the swelling.
- Elevate the region by placing the foot on the pillows. This can help during sleep.
Massage can really help with reducing the symptoms. Massage the arch area of the foot near the injured part to reduce the pain and inflammation. Massaging the foot with an ice bottle can provide instant relief and reduce inflammation of the plantar fascia as well.
If the traditional methods are not working, try the non-steroidal anti-inflammatory drugs to reduce the pain and inflammation. Different medicines including ibuprofen, Motrin and Advil can decrease the pain as well. The damaged ligament can recover with the help of medications. Just make sure you take the prescription from the doctor before use.
Lavender Essential Oil:
Lavender oil can also help in reducing the pain of the inflamed plantar fascia. For plantar fasciitis patients, it is recommended to dilute one or two drops of the lavender oil in a carrier oil (like coconut or olive oil) and massage it on the arch of the foot. Other than this, you can also add a few drops of lavender oil in the warm water to reduce inflammation.
If the pain isn’t responding to the home-remedies, that your doctor will suggest you steroid medications and sometimes surgery. Steroids usually help in reducing the pain and inflammation that paces up the healing in a short term. Using these injections regularly can cause atrophy and increase the chances of ruptured plantar fascia. Other than this, steroid injections make the heel painless, which encourages its overuse before the plantar fascia is healed. Therefore, it is recommended not to use the plantar fascia right after getting the injections because it is not healed completely.
Moreover, Extracorporeal Shock Wave Therapy that helps in triggering the body’s healing response with the help of high-energy sound waves near the painful region of the plantar fasciitis. This procedure is painful at first, but relieves pain after some time.
According to the different studies and researches, these methods have turned out to be effective for curing plantar fasciitis in a short span of time. Thus, if you are facing the issue of plantar fasciitis as well, make sure you try these methods.