Do you have a feeling of pain or burning in your heel? If so, then you might have a condition known as plantar fasciitis. Fun Fact: A recent study showed that over three-quarters of Americans 18+ years old have foot pain. If you have conditions like plantar fasciitis when you’ll want to know effective methods to deal with the condition. The good news is several home remedies can teach you how to cure plantar fasciitis in one week. It can help to save you a lot of time, effort, and money and especially since you won’t have to visit a foot doctor. The average price for a podiatrist to check out your feet is up to $400.
Like other conditions, including athlete’s foot, many DIY treatments can be effective for treating plantar fasciitis. They include options like essential oils, NSAIDs medicines like Advil, and stretching. Sometimes the solution could be as simple as wearing a pair of new shoes. The key is to try different remedies until you find one that works for you. The main benefit is you can avoid a lot of pain/discomfort caused by traditional treatments since they might involve painful surgery or Rx medications with side-effects.
What in the World Is Plantar Fasciitis?
This condition causes pain in the patient’s feet and usually in the heels. Inflammation causes pain/burning in the foot’s supporting structures. Several causes can trigger the inflammation, and they often team up to cause the feeling.
There are various causes of this condition:
- Running too much/too hard
- Wearing bad-fitting shoes
- Having tightness in feet/legs
- Standing on a hard surface for several hours
- Being overweight/obese
- Wearing shoes with little arch support
There are other possible causes, but these are some of the main ones.
Plantar Fasciitis can often be diagnosed without major testing. The reason is it usually shows up right after someone wakes up, or after they’ve rested for a while. The pain usually goes away after the feet muscles have loosened up some, and the patient starts walking around.
This foot condition affects women more often than men. However, it can affect anyone who has certain conditions. They include flat feet, high/low arch, or short/damaged Achilles tendons. It’s important to be diagnosed with this condition and use treatments ASAP.
Here’s why. If you don’t treat the condition, it can cause permanent damage. It can even affect how you walk and cause painful issues around the body.
There are many treatments for this foot condition. They include prescription medicines to deal with the pain/inflammation that it causes. Another option is to wear a splint at nighttime. It can stretch out the foot’s calf/arch while sleeping. It helps to keep the Achilles tendon is a way that helps to stretch it out.
Sometimes special orthotics (arch supports) are used to treat the condition. This helps to distribute pressure on the foot in a more even method.
Several medical procedures can be used including:
- Injections
- Surgery
- Ultrasonic tissue repair
- Shock wave therapy
While these treatments can be effective they can also cause pain/discomfort, and require recovery time.
How to Cure Plantar Fasciitis in One Week
1. Supportive Shoes
It’s important to wear shoes with a low heal and solid arch support. This is especially the case if you’re always standing on your feet. It helps to support the plantar fascia and prevent inflammation.
2. New Athletic Shoes
If your old pair is worn out then it could be the cause of your condition. Look for signs that it’s time for a new pair including:
- Stretching in heels
- Insoles’ molding
- Shoe interior’s breakdown
- Pain in feet/legs/back
- New blisters
- Wear on outsoles
Make sure to replace your athletic shoes regularly.
3. Ice Pack/Ice Cube
You can use ice cubes for a massage, and ice packs for lowering inflammation. First, use a towel/cloth to cover the ice pack. Then place it on the painful region for 15-20 minutes and a maximum of 4x/daily. Another option is to roll an ice cube underneath your foot.
4. NSAIDs
These anti-inflammatory medicines include Advil. Make sure to take the recommended dosage and watch for “interactions” with other meds.
5. Lavender Essential Oil
A 2015 study showed that the anti-inflammatory features of lavender essential oil help to treat inflammation-caused pain. Add a little to a carrier oil like coconut/olive oil. Then massage it on the bottom of the feet. You can also add some to warm water for a foot bath.
6. Massage
This massage can help to soothe heel pain. Massage the heels/arches using your thumbs. First, place your foot on the golf ball.
Another option is to use a golf ball for massaging the arches. Place your foot on a golf ball. Then hold onto something stable. Next, roll the golf ball underneath the arches.
7. Weight Loss
Dropping a couple of pounds can help reduce pressure on your heel. Talk to your doctor about a long-term plan that includes regular exercise and a healthy diet.
Plantar Fasciitis: Stretches and Tips
FOOT ROLL
There are different exercises you can do using a chair. They’ll help to stretch out the heel. One basic option is to roll your foot forward/backward over a cold can, frozen water bottle, or foam roller. Do this option for 1 minute then roll the other foot.
BIG TOE STRETCH
Here’s another exercise you can do by sitting down in a chair. Grab the big toe, pull it toward you gently, and hold the position for up to 30 seconds. Follow this step 3x. Then do the same steps for your other foot.
TOWEL STRAP
First, make an exercise strap with a towel. Put the folded towel underneath both feet’s arches. Use both hands to grab the towel’s ends. Then pull the feet tops toward you. Hold this position for 30 seconds then repeat 3x.
CALF STRETCH
First, and at arm’s length from any wall. Next, put your right foot behind the left foot. Slowly/gently bend the left leg forward. Make sure your right knee is straight and the right heel stays on the ground. Hold this stretch for up to 30 seconds, then release.
Repeat the exercise 3x. Next, reverse the legs’ position and repeat the exercise.
TIPS & TRICKS
There are various tips and tricks you can follow for treating this condition:
- Give up running until the foot/feel inflammation reduces. It’s best to avoid running for about 2 weeks if you have inflammation from plantar fasciitis. Apply oil, do stretches, take Advil, etc.
- Start slowly. When you return to running, take it easy at first. Take many breaks and run short distances.
- Add support to your foot/heel with sturdy shoes. It’s important to wear footwear that provides enough support for your foot. If you’re a runner, then buy new shoes more frequently for how to cure plantar fasciitis in one week.