Running is usually an exhilarating and freeing experience, but when you’re afflicted with plantar fasciitis pain, it can quickly rob you of the joy of hitting the trails.
At the beginning of a run, you may feel a sense of anticipation and excitement as your body warms up; however, after a few minutes, you begin to notice some discomfort.
Plantar fasciitis pain can start as a mild, dull ache in the arch or heel of your foot. Initially, you might try to ignore it, hoping it will subside as you continue your run. But unfortunately, in many cases, the pain tends to intensify with each step.
If you experience plantar fasciitis pain while running, it’s essential to take it seriously and avoid pushing through the discomfort.
We all want to know how to cure plantar fasciitis in one week and if that is even a possibility. In this article, we will do our best to equip you with the knowledge on how to treat and prevent plantar fasciitis.
Our articles are not designed to replace medical advice. If you have an injury, I recommend seeing a qualified health professional.
We will cover:
- How To Cure Plantar Fasciitis In One Week: Is It Possible?
- Can You Run With Plantar Fasciitis?
- 4 Effective Ways To Treat And Prevent Plantar Fasciitis
- How To Cure Plantar Fasciitis In One Week: Final Thoughts
Let’s get into it!
How To Cure plantar fasciitis in one week: Is it possible?
So you fit the above bill. You are suffering from plantar fasciitis and want to get back to running, and quickly.Is it possible? What is the expected plantar fasciitis cure time?
It may be possible to relieve the intensity of your plantar fasciitis in a week, but in the vast majority of cases, you cannot cure plantar fasciitis within a week. In fact, it will usually take several months of active rehabilitation to cure plantar fasciitis successfully.
I see it in my clinic often. We all want that quick fix. We may have a race in a couple of weeks or specific goals that we want to succeed in. I get it.
That said, plantar fasciitis is a common injury for runners who increase their mileage too quickly or are just getting started. Our desire to know how to cure plantar fasciitis in one week may be linked to not giving our bodies enough time to adapt in the first place.
If you are lucky, there may be scope to continue running with plantar fasciitis, and we’ll discuss that later.
If we attempt to rush the healing process and return to running before the injury has properly healed, we will often end up neglecting the necessary rest and rehabilitation required for a full recovery.
While it’s understandable to want to get back to normal activities quickly, this approach is typically the wrong one for several reasons:
- Delayed Healing: Our muscles heal through a natural process that takes time; there is no way around that. Rushing back too soon into physical activities can disrupt this healing process and slow down recovery. It’s essential to allow and facilitate the body’s natural ability to repair itself.
- Compounding Damage: If we continue to load the plantar fascia when it is injured, it can lead to cumulative damage. Overexerting the injured muscle can cause micro-tears and exacerbate the existing injury, potentially leading to chronic pain or long-term complications.
- Psychological Impact: If we are constantly getting set-back, pain and re-injury can take a toll on our mental well-being. Frustration, anxiety, and disappointment from not seeing progress, feeling stuck, or experiencing setbacks may affect your motivation and enthusiasm for rehabilitation.
- Missed Learning Opportunities: Re-framing the situation into one in which we can learn can be extremely powerful. During rehab, you have the chance to learn more about your body, proper running form, and techniques to prevent future injuries. Rushing through rehabilitation can mean missing out on these valuable learning experiences.
- Long-Term Consequences: This one is particularly pertinent for plantar fasciitis. Ignoring the need for adequate rest can lead to chronic or recurring injuries. Taking the time to heal correctly reduces the chances of negatively affecting your ability to run in the long run.
Can you run with plantar fasciitis?
Can you continue running with plantar fasciitis?
The answer is yes, as long as the pain remains relatively low or mild.
Keep in mind that running with plantar fasciitis can slow down the healing process and prolong the injury’s duration. The most common mistake returning runners make is attempting to resume running too quickly.
Injuries are complex, and the body can often handle low levels of running volume or intensity even when compromised.
Still, there are red flags that indicate you should cut your run short or stop altogether:
- If the pain starts off low but gradually intensifies to a severe level.
- If the pain persists at a slightly elevated level a day after your run, it suggests excess damage caused by the activity.
If your symptoms are mild and don’t worsen with exercise, you can cautiously proceed. But avoid intense activities like hill sprints or attempting your longest run to date.
Remember, rest and recovery aren’t punishment; actively participating in a rehabilitation program can lead to the enjoyment of various exercise modalities.
If running isn’t an option, consider cycling, swimming, or trying out the gym.
4 Effective Ways To Treat and prevent plantar fasciitis
Let’s take a look at the 4 effective and scientifically-backed treatments for plantar fasciitis.
#1: Physical Therapy
Any effective rehabilitation program should adhere to the principle of progressive overload, which involves gradually increasing the load or stress on the plantar fascia muscle.
During rehabilitation, it is essential to avoid subjecting the body to excessive stress. As you consistently engage in exercises, your body’s capacity to handle load and stress will naturally improve.
The amount of load or stress your body can handle depends on how you feel during the rehabilitation process.
In the initial stages, progress may seem slow, but the exercises should feel easy and largely pain-free.
Be patient and allow the progression to unfold naturally. Exercises that felt uncomfortable a couple of weeks ago may now feel more comfortable, indicating an increase in your body’s capacity.
Research suggests that implementing a high-load strengthening and stretching program, with a specific focus on the calf complex and the plantar fascia, can be beneficial for recovery.
Here are five exercises to utilize:
The toe extension stretch is a straightforward yet highly effective exercise for plantar fasciitis.
To perform this exercise:
- Begin by sitting in a chair and crossing the affected foot over the other leg.
- Use one hand to hold your toes and gently pull them back towards your shin, flexing them upwards.
- You will feel a gentle stretch in the arch of your foot and calf muscle. With your other hand, try massaging the arch of your foot to further alleviate tension.
Repeat this stretch for 10 sets, holding each repetition for 10 seconds.
This gastrocnemius stretch is simple and convenient, requiring only a wall for support. This stretch can be performed almost anywhere and can help alleviate tension and discomfort associated with plantar fasciitis.
To perform this exercise:
- Stand facing the wall and place your hands on it for balance.
- Straighten your back leg and ensure that both of your feet are firmly planted on the ground, pointing toward the wall. Keep your front leg slightly bent.
- As you lean gently toward the wall, you will experience a stretch in the calf muscle of your back leg.
- Hold this position for 30 seconds, feeling the tension in your calf. Afterward, release and relax.
Repeat this stretch for 3 sets, holding each repetition for 30 seconds.
Tennis Ball Roll
To do this exercise, you’ll need a golf ball, tennis ball, or any object of similar size.
To perform this exercise:
- Stand up and position the ball under your affected foot.
- Gently apply light pressure onto the ball and start rolling it back and forth along the arch of your foot.
Perform this rolling exercise for 3 minutes twice a day.
Toe Curls with a Towel
This exercise can help strengthen the muscles in your foot and promote flexibility.
To perform this exercise:
- Begin by placing a small towel on the floor. You can either stand or sit in a chair.
- Position your affected foot on the towel. Using the toes of your affected foot, scrunch the towel and try to pull it towards you.
- Hold this contraction for 2 seconds, engaging your toes.
- Afterward, relax your toes and release the towel.
3 Sets, 10-15 repetitions
To perform this exercise:
- Find a step and place a towel under your toes to engage the windlass mechanism (the muscle connection between the heel, Achilles, calf, and plantar fascia.)
- Make sure your toes are pointed towards the ceiling, maximizing dorsiflexion.
- Rise up for a three-second concentric phase (going up).
- Hold for a two-second isometric phase (pause at the top of the exercise).
- Lower down for a three-second eccentric phase (coming down).
Complete 3 sets of 10-12 repetitions of this exercise.
#2: Get A Massage!
Manual manipulation of the plantar fascia is an incredibly popular choice amongst runners.
It can aid recovery and reduce muscle soreness. It offers benefits like improved range of motion, relaxation, and mental well-being.
However, scientific evidence supporting its effectiveness is limited. Massage should be used as part of a comprehensive training program and may not be suitable for everyone.
Find a Sports Massage Therapist who can provide soft-tissue manipulations, such as Active Release Technique (A.R.T.) or Graston Technique on the plantar fascia muscle.
#3: Taping The Arch Of The Foot
Taping the foot can be a helpful technique to reduce plantar fasciitis pain by providing support and stability to the affected area.
There are several taping methods, but one of the most popular and effective techniques is called the Low-Dye taping method.
Although it is commonly used as a measure to alleviate discomfort and facilitate healing, the magnitude of the effect is small and, as such, should be used as a tool of healing rather than a focus.
#4: Orthotic Inserts
Using custom or over-the-counter orthotics can be an effective strategy to support the arch and protect it while it heals from plantar fasciitis.
Studies have struggled to differentiate between the effectiveness of custom orthotics compared to rigid over-the-counter options.
While custom orthotics are personalized for your foot, over-the-counter insoles are more affordable and readily available. Choose what is best for you.
how to cure plantar fasciitis in one week: Final Thoughts
Healing plantar fasciitis in a week would be ideal. But it is, unfortunately, unrealistic. It is hard to pinpoint an exact plantar fasciitis cure time. Time and patience are crucial components of effective muscle injury rehabilitation.
Everyone’s healing process is unique, and while it may require some patience, taking the time to recover fully will lead to better long-term outcomes and a reduced risk of future injuries.