Plantar fasciitis is a painful foot condition caused by inflammation of the plantar fascia, a thick band of tissue that connects your heel to your toes. If you’ve been struggling with heel pain, you’re probably wondering: Can plantar fasciitis be cured in one week? The answer depends on the severity of your condition and how consistently you follow the right treatment plan.
While chronic cases may take longer, mild to moderate plantar fasciitis can significantly improve in just seven days with the right combination of stretching, footwear adjustments, ice therapy, and other proven treatments. This article will guide you through a step-by-step approach to curing plantar fasciitis in one week.
Day 1: Immediate Pain Relief and Rest
1. Stop Activities That Worsen Pain
- Avoid walking barefoot, running, or standing for extended periods.
- Wear supportive shoes with arch support at all times, even indoors.
- If your job requires prolonged standing, take breaks and shift your weight frequently.
2. Apply Ice Therapy
- Use an ice pack or frozen water bottle on the bottom of your foot for 15–20 minutes, three to four times a day to reduce inflammation.
- Rolling a frozen water bottle under your arch helps massage the fascia while cooling it down.
3. Use an Anti-Inflammatory Cream or Medication
- Apply topical pain relief creams with menthol, arnica, or capsaicin to numb pain.
- Take NSAIDs (nonsteroidal anti-inflammatory drugs) like ibuprofen or naproxen if recommended by a doctor.
Day 2: Start a Consistent Stretching Routine
Tight calves and Achilles tendons contribute to plantar fasciitis pain. Stretching these areas two to three times daily can help loosen the fascia and speed up healing.
1. Calf Stretch Against a Wall
- Stand facing a wall with one foot forward and one foot back.
- Keep your back leg straight and press your heel into the ground.
- Lean forward until you feel a stretch in your calf. Hold for 30 seconds and repeat three times per leg.
2. Plantar Fascia Stretch
- Sit down and cross one leg over the other.
- Pull your toes back toward your shin to stretch the fascia.
- Hold for 30 seconds and repeat three times per foot.
3. Towel or Belt Stretch
- Sit with your legs stretched out.
- Loop a towel or belt around the ball of your foot and gently pull your toes toward you.
- Hold for 30 seconds, repeating three times on each foot.
Day 3: Strengthening Exercises for Foot Support
Strengthening the small muscles in your feet will improve arch support and prevent future flare-ups.
1. Toe Curls with a Towel
- Place a towel flat on the floor and try to scrunch it up using only your toes.
- Repeat three sets of 10 reps on each foot.
2. Marble Pickup Exercise
- Place a few marbles on the floor and pick them up with your toes, one at a time.
- Do this for 2–3 minutes per foot to strengthen the arch.
3. Resistance Band Exercises
- Wrap a resistance band around the ball of your foot and push forward while holding the band back.
- Perform three sets of 15 reps per foot.
Day 4: Improve Footwear and Support
Wearing the wrong shoes can worsen plantar fasciitis. Switching to proper footwear is crucial for fast recovery.
1. Choose the Best Shoes for Plantar Fasciitis
Look for:
✔ Arch support and cushioning
✔ A firm heel counter for stability
✔ Shock-absorbing soles
Brands like HOKA, New Balance, ASICS, and Brooks make some of the best running and walking shoes for plantar fasciitis.
2. Use Orthotic Inserts
- Over-the-counter orthotics or custom insoles provide extra support for your arches.
- If you have flat feet or high arches, use orthotics designed for your foot type.
Day 5: Massage and Myofascial Release
Massage increases blood circulation and breaks up adhesions in the plantar fascia.
1. Tennis Ball or Lacrosse Ball Roll
- Roll a tennis ball under your foot for two minutes per foot to relieve tension.
2. Deep Tissue Massage
- Use your thumbs to apply firm pressure along the arch of your foot, massaging in circular motions.
- Do this for five minutes, twice a day.
3. Try a Foot Massager
- An electric foot massager with heat can provide deep relief for tight fascia.
Day 6: Night Splints and Compression Therapy
1. Wear a Night Splint
- Night splints keep your foot in a stretched position while you sleep, preventing morning heel pain.
2. Try Compression Socks
- Compression socks improve circulation and reduce swelling, helping with recovery.
Day 7: Test Your Progress and Maintain Recovery
By now, your pain should be significantly reduced or gone. However, maintaining these practices will prevent recurrence.
1. Gradual Return to Activities
- If you feel 80–100% better, slowly reintroduce walking and light exercise.
- Avoid running or high-impact activities until you’re completely pain-free.
2. Continue Stretching and Strengthening
- Keep up with daily stretching and strengthening exercises to prevent plantar fasciitis from returning.
3. Listen to Your Body
- If you still feel discomfort, continue treatment for another week before resuming full activity.
Final Thoughts: Can You Cure Plantar Fasciitis in One Week?
While severe cases may take longer, mild to moderate plantar fasciitis can significantly improve in one week if you:
✅ Reduce inflammation with ice and NSAIDs
✅ Wear proper footwear with arch support
✅ Perform daily stretches and foot-strengthening exercises
✅ Use night splints, orthotics, and massage therapy
Consistency is key! By following this seven-day recovery plan, you can eliminate pain and get back to your normal routine quickly. If symptoms persist, consult a podiatrist for further evaluation and treatment options.
FAQs About Healing Plantar Fasciitis Quickly
1. Can plantar fasciitis be cured in a week?
For mild to moderate cases, significant improvement can be achieved in 7 days with rest, ice therapy, stretching, strengthening exercises, and supportive footwear. Severe cases may take several weeks to months to heal completely.
2. What is the fastest way to cure plantar fasciitis?
The fastest way to heal plantar fasciitis includes:
- Wearing supportive shoes and avoiding walking barefoot.
- Icing your foot several times a day.
- Doing daily stretching exercises for the calf and foot.
- Using orthotic insoles for arch support.
- Massaging your foot to break up tight tissue.
3. Should I walk if I have plantar fasciitis?
Walking in supportive shoes is okay, but avoid excessive standing or high-impact activities like running until the pain subsides.
4. What are the best shoes for plantar fasciitis?
Top-rated shoes for plantar fasciitis include:
- HOKA One One Bondi & Clifton (Maximum cushioning)
- New Balance 990 & 880 (Arch support)
- ASICS Gel-Nimbus & Gel-Kayano (Shock absorption)
- Brooks Ghost & Adrenaline GTS (Stability)
5. Do orthotic inserts help plantar fasciitis?
Yes, orthotic inserts reduce strain on the plantar fascia by providing extra arch support and cushioning.
6. How can I prevent plantar fasciitis from coming back?
- Wear proper footwear at all times.
- Stretch your calves and feet daily.
- Avoid standing or walking barefoot on hard surfaces.
- Maintain a healthy weight to reduce pressure on your feet.
7. Is plantar fasciitis permanent?
No, plantar fasciitis is not permanent. With proper treatment and lifestyle changes, most people recover fully.
