Have you been waking up lately with sharp heel pain? Making it hard to walk around? You’ve ignored it, hoping it would go away on its own, like it has before… but now it’s back again? You’re asking yourself how to cure plantar fasciitis in a week? Is that even possible??
The answer isn’t a straightforward yes – sometimes it is possible, particularly the sooner you seek professional help, but other times, getting rid of your plantar fasciitis can and does take time, especially if you have been putting up with it and hoping it will get better on its own.
For the uninitiated, plantar fasciitis is an all too common but often misunderstood foot issue – the fascia that runs under your foot becomes inflamed and painful. Plantar fasciitis doesn’t usually go away without treatment. And it can get worse if left alone. But there’s good news – this heel pain issue is very common and treatable. If this sounds like you, you don’t have to put up with it anymore.
What causes this condition? More importantly, how can you relieve the pain as quickly as possible? And go back to your morning runs? Or get out of bed without those first few painful steps? In this blog we’ll uncover the mysteries of plantar fasciitis. Giving you insights into its causes, symptoms and effective treatments.
So keep reading to understand more about this condition and how to tackle it swiftly and effectively.
Understanding The Cause Of Your Issue
Plantar fasciitis is a common issue. Causing sharp heel pain from inflamed connective tissue on the bottom of your foot.
Pardon the pun, plantar fasciitis is the quintessential pain in the foot. It can make doing basic tasks exhausting.
You’re far from alone; millions worldwide cope with this debilitating affliction each year. But don’t despair as effective solutions do exist. This condition doesn’t need to control you or impact your quality of life.
When walking or running, your plantar fascia that runs along the bottom of your foot absorbs impact, protecting your body from shock. However, if overworked or strained, it can become inflamed and painful – i.e. you have plantar fasciitis.
You’ll feel sharp, stabbing heel pain, especially first thing in the morning. Ignore it, and it’ll limit mobility and your quality of life and progressively get worse. Understanding symptoms, recognising it and seeking treatment is vital, and we cover all that and more below.
Your plantar fasciitis may go away on its own for a period of time, but studies show that without addressing the root cause effectively, it is more than likely your plantar fasciitis will return and progressively get worse until the root cause is resolved once and for all.
Recognising If You Have An Issue That Needs Professional Help
How To Become Aware Of The Early Signs So You Can Take Early Action
Catching plantar fasciitis early aids timely and lasting treatment. Grasping symptoms early and getting professional help can cut recovery time – sooner is always better.
Do you have any of these symptoms:
- Heel pain: A stabbing sensation in your heel, notably with first-morning steps.
- Foot stiffness: General foot stiffness, making flexing or standing on toes difficult.
- Pain after exercise: The ache usually happens after you complete your workout, not during it.
- Increased pain after a long periods of standing or rising from sitting: Many people overlook this common symptom, thinking it's normal stiffness.
Diagnosing Plantar Fascia Inflammation And How It Is Treated
Getting the right diagnosis for plantar fasciitis is crucial to ensure you recover properly. The diagnosis process is simple and starts with a physical exam.
Your Podiatrist will check for tender areas in your foot, often indicating plantar fasciitis. The location of your pain can also help determine if you have this condition. Discomfort, mainly in the heel and arch area, could signify plantar fasciitis.
Overall, your medical history, symptoms, biomechanics, and footwear will be reviewed. However, the actual diagnosis is much more in-depth, as accurately identifying the root cause is the vital first step to recovery:
- Is it your shoes?
- Weak foot strength?
- A structural imbalance?
- A weight-bearing issue?
- Or a combination of factors?
- The list of potential culprits goes on...
The key takeaway is accurate diagnosis is crucial for tailored treatment.
Without identifying the root cause, you’re wasting your time, effort, and money.
Your Podiatrist’s experience in treating plantar fasciitis matters, a lot.
Once diagnosed precisely; your podiatrist can create an effective personal plan to cure plantar fasciitis.
Without it, they will be barking up the wrong tree and have little chance of fixing your plantar fasciitis.
Lifestyle Changes to Prevent Plantar Fasciitis and Provide Relief
Before we get into the various treatments that exist for plantar fasciitis and heel pain, let’s briefly discuss the key lifestyle changes you should consider as part of any “plantar fasciitis gone once and for all” strategy.
Maintaining a healthy body weight is crucial for keeping plantar fasciitis away.
Doing this reduces stress on your plantar fascia. It lowers your risk of this painful condition developing.
We understand it’s not easy, but it will be much harder to resolve your heel pain if too much pressure is being placed on the plantar fascia.
We can still improve things, but if you want the pain gone once and for all, this lifestyle change should be on the agenda.
The shoes you wear play a big role too.
Choose supportive footwear with good arch support and cushioning—these prevent strain on your feet.
They decrease the chances of dealing with plantar fasciitis.
Don’t hesitate to replacing worn athletic shoes.
Making this easy change can significantly impact foot health.
Consider switching high-impact activities for low-impact sports.
Try swimming or biking for a great workout. Even switching to an indoor treadmill instead of running in the streets will significantly redue stress on your plantar fascia. This protects your feet from overuse injuries. Plus, it’s fun to mix up fitness routines!
Okay, now that’s out of the way, let’s get into the long list of effective strategies, tools and products that can help you get rid of your plantar fasciitis and get back to enjoying the things in life you love to do.
Non-Surgical, At Home Or Podiatrist Treatments
Podiatrists offer many evidence-backed options for plantar fasciitis, used individually or combined. In this section, we’ll discuss RICE protocol, strengthening/stretching exercises, modifying training routine.
We’ll explore how off-the-shelf, custom orthotics relieve pain, support feet – plus other successful treatments. We use and recommend all the techniques, tools and products here in our clinic, but as we have called out, you need to know the root cause first before you can be sure of the method to cure the plantar fasciitis.
1. The RICE Protocol for Plantar Fasciitis
RICE: Rest, Ice, Compression, Elevation. Simple, non-surgical option for plantar fasciitis pain. Rest feet when heel hurts.
2. Strengthening & Stretching Exercises
Strength and stretch workouts play a key role in treating plantar fasciitis without surgery. They build foot and calf muscle strength, increasing flexibility:
- Calf raises and toe curls reinforce foot muscles, supporting the plantar fascia.
- Towel and plantar fascia stretches enhance foot flexibility, relieving tension. Focusing regularly on these exercises improves foot function and decreases plantar fasciitis symptoms, helping you become pain-free.
- Combining exercises with rest and proper shoes is crucial.
If you want to take your foot strengthening & stretching exercises to the next level, you can incorporate various tools and equipment to get even better results – check out The Foot Collective as a great example and resource for improving foot strength.
The Foot Collective specialise in foot strengthening and rehabilitation exercises with the aid of effective tools and techniques based in evidence-based studies and research.
Building your foot strength is always a positive step towards beating plantar fasciitis once and for all, and effective incoporation of tools and equipment will help you get results faster with the right advice and regular training.
3. Adapt And Modify Your Fitness Program
Keep feet healthy by modifying your training, shifting to low-impact exercises advised by a physiotherapist to avoid worsening plantar fasciitis.
- Choose swimming or cycling over high-impact activities. These lower-impact workouts maintain fitness while minimising foot stress.
- Engage in cross-training activities that do not aggravate your plantar fasciitis. Doing so prevents further injury and aids healing.
- Listen attentively to your body's signals, avoiding overexertion.
3. Off The Shelf Orthoses To Make Your Own Plantar Fasciitis Shoes
When managing your plantar fasciitis symptoms, consider using off-the-shelf orthotics, a non-surgical option that is cost-effective and convenient.
These ready-made inserts can be easily placed into most shoes, providing instant comfort without a prescription.
These orthotics help distribute pressure evenly across your foot, reducing strain on the plantar fascia and promoting proper foot alignment.
They come in various sizes and shapes to accommodate different foot sizes and arch types.
Though not custom-made, these orthotics can serve as a practical and affordable tool in managing your plantar fasciitis.
We sell Formorthotics to our patients as a quality insole. There are many other great brands like Soul Insole, Blumaka and plenty more. Do your research and speak to a podiatrist for the best advice.
4. Custom Orthoeses
Your podiatrist may recommend custom orthotics, a powerful tool designed to match your foot’s unique shape, offering targeted support and relief from plantar fasciitis symptoms.
Custom orthotics distribute pressure evenly across your foot, promoting proper alignment and reducing pain. The importance of custom orthotics for certain cases of plantar fasciitis is key to lasting recovery.
They bring comfort while walking or standing. These orthotics handle plantar fasciitis symptoms effectively, bettering life quality.
Custom orthotics are not a cure all for plantar fasciitis and should only be recommended by your podiatrist once biomechanical issues have been assessed for this effective (but rather expensive) plantar fasciitis treatment.
5. Foot And Ankle Strapping
Though orthotics offer targeted relief, extra support comes from strapping—non-surgical plantar fasciitis treatment. Tape or straps are strategically wrapped around the foot/ankle.
The pressure from the strapping reduces the pressure on the plantar fascia. Movement is controlled and alignment improves which typically means the pain subsides.
When done right by experts, it aids healing superbly. It also combines well with treatments like orthotics and physio.
6. Dry Needling
Dry needling is a relatively new yet effective treatment for plantar fasciitis. Thin needles are inserted into the affected plantar fascia trigger points.
Trained physiotherapists can perform this effective plantar fasciitis therapy. It works well with stretching exercises and orthotics.
Here’s how it assists:
- It releases tension: Targets knots, tight bands. Discomfort reduces.
- Improves blood flow: Stimulates circulation in plantar fascia. Aids healing.
- Reduces pain: Muscles become relaxed and longer. Inflammation decreases, relieving pain.
7. Shockwave Therapy
Shockwave therapy manages plantar fasciitis using high-energy sound waves. It stimulates healing in your foot.
Blood flow increases, inflammation reduces, and tissue regenerates. Pain relief improves foot function.
People often find relief with shockwave therapy when other treatments fail.
Initial mild discomfort may occur, but it’s generally safe and well-tolerated.
Several sessions are required, usually one week apart.
8. Foot Mobilisation Technique
The Foot Mobilisation Technique (FMT) effectively treats plantar fasciitis non-surgically. It improves foot function and reduces pain.
FMT uses hands-on techniques targeting restricted foot joints. Mobility enhances, restoring natural movement—Gentle and tailored to individual needs. FMT aims to restore proper foot mechanics, alleviating plantar fascia tension.
This video from Dr. Carl Baird is a great resource for people wanting to relieve plantar fasciitis pain at home. Also be sure to read through this great blog also from Dr. Carl Baird – The Complete Guide To Treating Plantar Fasciitis At Home.
9. Night Splints
Night splints comprehensively treat plantar fasciitis, relieving morning heel pain and stiffness. Worn during sleep, they maintain your foot at a specific angle. This prevents the plantar fascia from tightening overnight.
Here’s how night splints can assist you:
- They gently lengthen your plantar fascia and calf muscles. This helps reduce inflammation.
- Night splints increase flexibility and promote healing, without needing surgery.
- Using them regularly can give you long-term relief from symptoms. Plus, they improve foot function.
Summing It All Up...
You can effectively manage and resolve plantar fasciitis. But you likely can’t do it alone – the sooner you get it looked at, the more likely you are to cure it within a week. Understanding your condition and its root cause is key to a successful and lasting resolution. This is where the professionals at Bellevue Podiatry come in.
Always explore treatment options with an experienced podiatrist. Make informed lifestyle changes and with these steps, you can get your plantar fasciitis sorted once and for all.
If you want the right professional advice on how to treat your heel pain, we currently have a limited offer running to help you out. For just $79 (usually valued at $189), book in online for our Complete Heel Pain Assessment & Treatment Consultation will get:
- Complete In-Depth Heel Pain Examination
- Review of Footwear & Personal Habit Diagnosis
- Treadmill Walking Gait Analysis & Video Assessment
- Complete Foot & Ankle Structural Diagnosis
- Effective Heel Pain Treatment Plan To Get You Walking Pain Free
- Peace of Mind You Know What Is Causing Your Heel Pain & How To Fix It
Ignoring heel pain or plantar fasciitis never cures it and your situation will likely get worse the longer you leave it. Take control today by booking in online or call us today on (03) 4237 7165 to see one of our podiatrists and get this issue sorted once and for all.
Heel Pain & Plantar Fasciitis
Understand what causes your heel pain and what you can do to get rid of it once and for all. Find out what treatments can get you back to walking pain free so you can enjoy living an active life again!
