Learn how to cure plantar fasciitis in 1 week.
Many of us must have referred to thousands of articles and home remedies on how to cure heel pain and found no significant relief.
Regarding heel pain, its management and cure play an essential part in resuming back daily life activities.
Therefore, this article mainly focuses on the causative factors, signs, symptoms, and proven management for heel pain (plantar fasciitis).
Rather than emphasizing temporary relief, this article focuses on key management tools.
But doing so can be very tiring, and without proper guidance, the condition can easily deteriorate. The prevalence of PLANTAR FASCIITIS, among other conditions related to foot pain, is higher.
Also known as POLICE MAN’S FOOT, this condition is caused due to the inflammation of the thick band in the foot called the plantar fascia. It is a type of overuse injury that results in microtrauma.
What is the Plantar Fascia?
Plantar Fascia comprises three bands – the medial band, the central band, and the lateral band, out of which the lateral band comprises the largest portion.
The Plantar Fascia is an important static support for the longitudinal arch of the foot. It is that band that runs from the heel bone to the toes.
The prolonged strain on the longitudinal arch exerts a stretch on the plantar fascia.
Repetitive strain on the longitudinal arch causes microtrauma of the ligaments and nerve structures and thus causes the inflammation of the plantar fascia.
Many times this condition gets unnoticed and leads to chronic cases which become difficult to treat.
Misconceptions Regarding Plantar Fascia Pain!
The common myth regarding plantar fasciitis pain is the formation of the bony spur.
The bony spur at the bottom of the heel does not cause the pain of the plantar fasciitis.
Rather the plantar fasciitis pain is caused due to inflammation and micro tear of the plantar fascia.
Heel spurs are usually associated with plantar fasciitis in more than 50% of cases.
Because of the diffuse type of pain in some cases, people often end up receiving treatment for the ankle joint rather than the actual cause.
Who is Prone to Developing Plantar Fasciitis Pain?
Plantar Fasciitis is more common in sports that involve running and long-distance walking.
It is also frequent in dancers and occupations that involve prolonged weight-bearing activities like a policeman, teacher, housewife, vendors, doctors, or nurses.
These individuals who stand for long hours can also suffer from Deep Vein Thrombosis, which leads to complications known as pulmonary embolism.
Middle-aged, overweight, and none athletic individuals who stand on hard surfaces also suffer from plantar fasciitis pain.
A person with tight gastrocnemius muscle is predisposed to developing plantar fasciitis pain. The use of wrong footwear also makes it prone to developing plantar fasciitis.
Obese individuals also fall under this category and are more prone to develop other conditions like flat feet, knee pain, and hip joint pain.
What to Expect With Plantar Fasciitis Pain?
The plantar fasciitis pain could involve one foot or both feet.
In acute cases, the pain is worst in the mornings and reduces gradually with few steps. The pain is usually experienced in the bottom of the feet of the heel.
The pain usually resurfaces with prolonged standing and walking long distances. Due to pain, a change in the gait pattern can also be observed in severe cases.
Furthermore, the condition gets exacerbated by climbing stairs and curling toes. Along with pain, one may feel a burning sensation in the sole of one or both the feet.
How to Cure Plantar Fasciitis Pain in 1 Week?
The pain experienced in plantar fasciitis is usually intense and stabbing. Various treatment options can manage acute cases. These include:
1. Relative rest
2. Physical therapy
3. Night splints
5. Cortisone injection
6. Ice massage
7. Shoe wear modification
9. Home remedies
10. Electrotherapy modalities
1. Relative rest
Discontinuing high strenuous activity for at least six weeks or until the symptoms reside helps reduce plantar fasciitis pain.
These activities include running, cycling, long-distance walking.
Moreover, surface analysis plays an important role in determining the course of pain. Hard surfaces tend to cause discomfort to the feet, whereas soft surfaces support the arches of the foot and reduce the strain on the ligamentous and neural structures.
Switching to low-impact exercises like stationary bicycling, deep water running, and swimming proves beneficial to reduce strain on the plantar fascia while keeping the body active.
2. Physical therapy
Physical therapy or physiotherapy helps relieve symptoms and reduce inflammation over some time.
This involves a strict rehabilitation program that is based on the phase of the presenting condition.
This could be achieved by a proper assessment by a trained physical therapist and a suitable protocol to achieve the desired goals.
Stretching of the foot muscles helps increase the blood flow towards the muscle, reduces the stiffness of the foot muscles, and elongates the muscle.
Some common foot stretches that help in alleviating plantar fasciitis pain are mentioned below:
I. Plantar fascia stretching:
It is done about 4 to 5 times a day with 5 to 10 repetitions each time.
It should be done before the first steps in the morning, before standing, and after long periods of rest.
While sitting, grab all five toes and pull the toes back towards the knee. Hold this position for about 30 secs and then release.
This stretch is easy to do and provides instant relief from the intense pain.
II. Plantar fascia stretching against the stairs
Place the foot against the stair as shown in the figure, gently and slowly lean forward towards the stairs and hold for 5 minutes. Repeat this stretch at least 5 times.
III. Runner’s stretch for the tight Achilles tendon
A tight Achilles tendon is a causative factor for the chronic pain of plantar fasciitis in most cases.
The Achilles tendon is the soleus muscles’ tendon, which comprises a major part of the calf muscles.
Thus by stretching the soleus muscle, a stretch on the Achilles tendon is felt.
Do as shown in the following video:
The foot with the symptoms is kept back and the unaffected foot towards the wall.
Then slowly bend the unaffected knee while keeping the affected knees as straight as possible. Hold this for about 10 secs and repeat for at least 3 to 5 times.
If the symptoms are present in both feet, stretch the calf muscle of both feet alternatively.
3. Night splint
While performing day-to-day life activities, the tension placed on the plantar fascia changes according to the change in the position of feet.
Splinting helps maintain constant tension on the plantar fascia, which does not change with the foot’s position, which in turn minimizes the tension on the fascia and its ligaments.
In splint, the feet are placed in a fixed position.
Splints are available easily and can be used daily or when the symptoms get exacerbated.
4. Anti-inflammatory drugs
As plantar fasciitis pain is caused due to the inflammation of the thick band of the fascia, anti-inflammatories help reduce the inflammation and thus reduce the discomfort.
A group of medicines with COX 2 inhibitors are tried. These drugs act as pain reliever.
These drugs can not be used for a longer period due to possible side effects.
5. Cortisone injections
Cortisone injections are used in cases of chronic heel pain when the conservative management fails and the intensity of the pain does not reduce.
These injections help relieve pain and reduce the symptoms.
These injections have harmful side effects. One should be aware of these side effects before taking the cortisone injections.
The injection is given at the site of pain near the plantar fascia with a gap of 3 to 6 months.
Pain at the site of injection is common, along with bluish discoloration. Thus the site of injection should be changed if possible.
6. Ice massage
Ice has been used for ages to reduce inflammation and pain. It is one of the popular home remedies. Ice works by reducing the impulses that carry the sensation of pain and inhibiting the mediators of inflammation.
The ice cube should be moved circularly along the site of the pain for about 1 minute.
The use of an ice pack also proves to be beneficial in treating plantar fasciitis. Also, ice baths or contrast foot bath provides rapid pain relief.
A frozen water bottle can also be used effectively as an ice pack. Make sure that you don’t keep ice in a fixed place for a longer period as it can cause temporary numbness.
Ice should be applied every 3 to 4 hours for best results.
7. Shoe wear modification
Shoe wear modification has long-term benefits. It not only helps correct the pain but also prevents further progression.
Normal shoes sometimes can not compensate for the changes in the foot’s arches, which could be a risk factor for developing plantar fasciitis pain.
The use of flared and stable heel helps maintain the stability of the foot.
The use of heel pads helps maintain the normal contour of the foot’s arch. They act as arch support and correct the curvature of the foot.
Also, the cushioning of the shoe should be soft, and the heel should be raised 15 to 20cm higher than the sole.
Soft cushioning acts as a shock absorber and reduces the strain on the plantar fascia ligament.
A well-molded Achilles tendon is an effective shoe insert that is used daily. Shoe wear modification also acts as a conservative treatment for the various type of heel pain and can prevent plantar fasciitis.
Changes in the foot’s arch structure can be one of the risk factors for developing plantar fasciitis.
The arch can either get flattened or exaggerated. This, in turn, causes plantar fasciitis.
Orthotics help with maintaining the normal structure of the arches of the foot.
The orthotics can be modified according to the need. The use of custom orthotics helps in preventing pain.
For high arches, the insert should be less rigid and more cushioned. For unstable feet and flat feet, a more rigid insert is required.
9. Home remedies
The use of ice to reduce inflammation is a common home remedy.
Also use of a golf ball, tennis ball, or any other ball helps relieve pain. The ball should be placed at the bottom of the foot and moved in a forward and backward direction.
A rolling pin can also be used instead of a ball. After placing the rolling pin at the bottom of your feet, the toe curl should be done about 10 to 15 times and repeated at least 6 to 7 times a day.
Losing weight also prevents plantar fasciitis. Excessive weight causes a strain on the arches of the foot and plantar ligaments along with the neural structures. This changes the curvature of the foot leads to plantar fasciitis.
10. Electrotherapy modalities
The modality that provides plantar fasciitis relief and relieves inflammation is Ultrasound. The ultrasound provides micro-massage to the cellular structures. This movement of the cellular components provides nutrition to the muscles and wash away the harmful toxic byproducts. The use of TENS is also beneficial in treating pain.
The TENS works by pain gate theory and blocks the nociceptive stimulus. Faradic foot bath is another electrotherapy modality that reduces inflammation.
The placement of electrodes plays a crucial role in obtaining the desired effect. Electrotherapy modalities are usually beneficial in all types of chronic heel pain.
Proper treatment along with customized orthotics and preventive measures and strict rehabilitation help treat plantar fasciitis.
When dealing with plantar fasciitis recognizing the early signs and symptoms is the key factor.
Many people tend to ignore the early signs and symptoms and end up having a flare of symptoms.
People prone to developing plantar fasciitis should note any early signs and symptoms and act immediately upon them.
Consulting a certified health care provider and carrying out the necessary investigations is of utmost importance. In addition to that, once you see the symptoms yourself, you can start carrying out the options mentioned above to cure plantar fasciitis.
I hope now you have fully understood how to cure plantar fasciitis in 1 week. And if you did, do share this guide on how to cure plantar fasciitis in 1 week: 10 best options with your friend and family who might be in need.
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