Are you having severe pain in the foot, after a long walk or after standing for a long time?
Have you experienced severe foot pain morning when you wake up and at night when you are about to sleep?
Is your foot is almost flat when it touches the floor?
Then this post is for you.. you may be suffering from Plantar fasciitis.
I am also experiencing the same. I had gone through the worst experience because of my negligence earlier, but now I am taking much care and reduced the pain to a manageable level as of now.
I mentioned my ‘negligence’ because, just like most of the women, I didn’t take much care of the issue and didn’t take any effort to manage the same.
Table of Contents
How to cure Plantar Fasciitis Pain
How it started
The foot pain started in my college days I guess, it was not severe though.
As always being the leanest person among any of my circles, it was always because “ you are not eating enough” , you know how it is..
Later at my job, I had to stand for a longer time as I was in the teaching profession for almost 7 years continuously.
Later this issue got aggravated and took a toll on my entire existence and performance in day-to-day life when I was doing my next job which required both desk and field duties.
We, women, have the natural tendency to postpone self-health care and try to be the ‘super woman’ in all her roles in life.
Dear ladies, it’s completely wrong..if you are like me, it’s time to start changing yourself just like I started.
“ It’s always Better late than never”
So, coming back to what initiatives I have started for my foot pain issue, and whatever routines I started following.
Every day I commute to my workplace in the local train. A few days continuously I had to stand for the entire journey. You can guess what happened, within two days it was super painful to stand also, later on paining even sitting also..
The diagnose
So, one fine day I decided to meet one physician followed by one physiotherapist near my office premises.
First, we suspected The usual vitamin D deficiency, and calcium deficiency, and suggested blood tests for uric acid , calcium, ESR (erythrocyte sedimentation rate) etc.
The Moment of truth 😉
To our surprise, everything in blood test was fine only. and Vit D is always somewhat low. So..there should be some other reason and hence some solution probably..
The doctor conveyed it may be ‘Plantar Fasciitis’ ie, inflammation to the plantar facia muscles in my foot .
The Physiotherapist examined and conveyed, that I have got a fallen foot(collapsed foot) condition so that standing time/holding weight, my foot will be almost flat and there is no enough Arch support.
My body weight (though it’s not much 🙂 )will not be uniformly distributed in the foot and that causes inflammation of plantar fascia.
Plantar fascia is a band of tissue, called fascia, that connects your heel bone to the base of your toes. Plantar Fascia supports the arch of the foot and absorbs shock when walking.
How to cure plantar fasciitis in one week?
Suggested Remedies
As the root cause is the absence of natural arch support and foot muscle instability, they suggested some foot muscle strengthening exercises, arch support footwear and sleeves, and ultrasound physiotherapy for 10 days.
Physio Days
First few days of ultrasound therapy, I felt some relief, but again pain got increased..then stopped the suggested exercises for a few days.
Arch Support Accessories
For the required arch Support, I got one new shoe with a soft cushioned sole, one arch support insole to keep inside the shoes, and for the use inside home, one silicon arch support pad, and one median arch support footwear also. I will give the details of each of them below.
1. Shoes with a soft cushioned sole
For this, any good branded running shoes will work. Sports shoe models also you can try. I can suggest some of the good models given below.
Nike Womens W Air Zoom Pegasus 40 Running Shoes
Puma womens Plush Comfort Wn’s Running Shoe
Puma Womens Agile Trip WN’s Idp Running Shoe
I was not a person who spends more on footwear. I never found these brand products on my wishlist and thought buying costly footwear was unnecessary.
But, at this point in life, I had come to a state where I could think “ my foot health is more important compared to the cost of a good shoe”.
So never make the mistake of compromising on quality accessories which can affect your health.
2 Arch support Insole to keep inside the shoe
My Physiotherapist suggested this particular insole. And for me it worked fine.
After using it for one week itself I could feel the difference it made. Decided to continue with this in outdoor.
If you want to try another model, I found two other models with good feedback.
FOVERA Orthotic High Arch Support Insole
3.Silicon Arch support pad for slippers
I never used slippers inside home, and it’s not advisable for the people who have foot pain.
The insole I bought was only suitable for shoes.
And I don’t prefer shoes inside home after wearing shoes throughout the day in office.
I needed something which can be used with slippers. Then I found this silicon Arch pad which can be worn like a socks and will give the necessary support.
It’s available in 3 different sizes S,M and L depending on the circumference of the arch of the foot. You can measure as per the instructions given below and choose the right one for you.
There are different models also available. I chose the above model. You can check this also.
4 Median arch Support slipper
Many Varieties of orthopedic slippers are available in the market, the difficult thing is to choose the one which provides the comfort and result that it claims.
After researching for a good amount of time, finally I decided to buy this slipper.
And yes ! It worked well for me and I will suggest the same for you too .
STEP LITE MCP Cushion & Arch Support Slippers for Women
If you want to check other models also, I will give a list which I shortlisted on the order of preference. You can check it below.
SHAPECRUNCH Women’s Arch Support Slippers Ortho Flipflops with soft MCR footbed
SHAPECRUNCH Orthopedic Sandals for Women
Additional Self-care
There was some other things that I started following to improve my health in general and for my foot pain.
- I started drinking the required amount of water religiously. I was never able to do it consistently earlier. But now, I am in track
- I started taking Vit D supplements, and calcium supplements as suggested by Doctor.
- Tried consciously to reduce stress on my foot and my mind 🙂
- After a long day after work,I started calming my foot by using ice rollers
- Started doing Foot Muscle stregthening Exercises
Strauss Foot/Hand Massage Roller with Wheels
TheraBand Foot Roller for Foot Pain Relief
Some of the exercises are given below
Hope this post how to cure plantar fasciitis in one week helped you.
The mentioned product links are given below also. Do check it out.
scroll down to read Additional details of Plantar fasciitis, its causes, treatment,exercises, etc
STEP LITE MCP Cushion & Arch Support Slippers for Women
Nike Womens W Air Zoom Pegasus 40 Running Shoes
Puma womens Plush Comfort Wn’s Running Shoe
Puma Womens Agile Trip WN’s Idp Running Shoe
Strauss Foot/Hand Massage Roller with Wheels
TheraBand Foot Roller for Foot Pain Relief
FAQ’s on Plantar Fasciitis
What is Plantar Facia?
plantar fascia is a band of tissue, called fascia, that connects your heel bone to the base of your toes. Plantar Fascia supports the arch of the foot and absorbs shock when walking.
What is Plantar fasciitis?
plantar fasciitis is the inflammation of plantar fascia, a thick band of tissue that runs across the bottom of each foot and connects the heel bone to the toes
How did I heal my plantar fasciitis?
I healed my Plantar Fasciitis by using proper footwear, exercises and using arch support , following required exercises and vitamin supplements
Does rest cure plantar fasciitis?
Yes, proper rest can reduce the discomfort and pain caused by plantar fascitis
What is the cause of plantar fasciitis?
Obesity Increased Pressure on Plantar Fascia Ligaments
Exercise activities that place a lot of stress on heel
Structural Foot Problems
Improper Footwear
Have tight Achilles tendon
Prolonged standing
Additional information on Causes, Treatments & Exercises of Plantar Fasciitis
Causes and Treatments for Plantar Fasciitis
Main causes are
- Obesity Increased Pressure on Plantar Fascia Ligaments
- Exercise activities that place a lot of stress on heel
- Structural Foot Problems
- Improper Footwear
- Have tight Achilles tendon
- Prolonged standing
Plantar Fascia Strengthening exercises
Strauss Foot/Hand Massage Roller with Wheels
TheraBand Foot Roller for Foot Pain Relief
Do you want to check if yours is a Flat Foot/Normal Foot/Hollow Foot?
Conclusion
Important Note:
It’s important to consult a Doctor/ Physiotherapist to diagnose the correct issue. They can Confirm it’s because of a medical Arch collapse, Tendon tightness or a Calcaneal spur.
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