The recovery time of Plantar Fasciitis varies based on the number of factors.
The recovery time may last from a few days up to even a few years if it's not treated properly.
Long recovery time may be caused by the wrong treatment or improper recovery.
Mostly the people can't stay off their feet enough which extends their recovery time significantly.
It's pretty easy to increase the recovery time from weeks to months if the treatment and recovery is not taken seriously.
And it's even more complicated if you are flat footed like me, I know exactly what you might be going through, so I'm going to tell you all about it.
- What Plantar Fasciitis Actually is?
- What are The Causes?
- The Symptoms
- How to Cure the Plantar Fasciitis
- Preventing Plantar Fasciitis from Returning
What Plantar Fasciitis Actually is?
Heel pain can be caused by many illnesses and injuries, but the most common cause is Plantar Fasciitis.
It's an inflammation of the tissue that goes across the bottom of the foot, from the toes to the heel.
This ligament's purpose is to support the arch of the foot and to absorb the shocks.
The plantar fascia is not very elastic, what makes it prone to damages.
Too much flexing makes it weak. When the feet are put under too much pressure, the ligament can be inflamed.
The whole area is very prone to tiny tears, and the sometimes the ligament can be pulled away.
Plantar Fasciitis is a common condition, and it can cause a lot of discomfort and pain.
The pain can be so severe that it can completely restrict your movement.
What are The Causes?
Plantar fasciitis can be caused by several activities and behaviors.
One of the most common causes is simply being overweight.
Having the extra unnecessary weight can put a lot of pressure on the feet, heels especially.
When the heel is constantly under pressure eventually, it will develop plantar fasciitis.
Just by cutting some weight you can say goodbye to plantar fasciitis and say hello to the lighter and easier movement.
Some people struggle with plantar fasciitis because their job involves standing on their feet for a long time.
Standing constantly on your feet for extended period of time also puts a lot of pressure on the heel, and eventually, it starts showing symptoms of plantar fasciitis.
Sudden lifestyle changes can also trigger the plantar fasciitis.
If you spend most of your life being inactive and suddenly you start being a lot more active, you may injure your plantar fascia.
If you're going to change your lifestyle significantly, it's important that you do it gradually.
A sudden change in the movement, mostly in sports, can cause the plantar fasciitis.
Landing hard on the heel or twisting the foot can be the causes of plantar fasciitis.
These causes are not that preventable because they happen quickly and like an accident.
Intense sports activity can cause wear and tear of the heel and the plantar fascia.
Not taking enough time to rest from the intense sports activities can increase the sensitivity of the ligament and make it very prone to tearing.
Wearing shoes with poor arch support or the shoes that don't fit you well can also be the cause.
If the shoes are not that supportive and comfortable getting the supportive insoles is the least you should do.
Having the tight Achilles tendon often can lead to Plantar fasciitis.
Tight Achilles tendon reduces the ability to flex the ankle, and it can indirectly put the pressure on the plantar fascia.
Bursitis, although similar pain-wise, is caused by inflammation of the bursa, which is under the heel.
Plantar fasciitis occurs on the footbed. The first symptom is, of course, the pain.
The pain is felt before any activity, and it spreads on the bottom of the foot.
The pain is the strongest early in the morning and increases as you increase your activity.
Sometimes the area can get swollen, and the symptoms may decrease a bit if you take a bit of rest, because the blood flow increases and it makes the fascia more elastic.
Most people first notice it while going up the stairs.
It's best described as a stabbing pain or burning of the area around the heel.
You can also feel an intense pain far worse than before, and that can be due to a rupture of the plantar fascia.
Rupture of the plantar fascia can be caused by the high-intensity workouts and sports.
Jogging on hard surfaces can also lead to rupture of the ligament and even wearing the wrong shoes.
Those ruptures are very serious and should be treated immediately.
How to Cure the Plantar Fasciitis
Give your foot the time to heal.
Take some time off and rest.
This is the most important step which will directly impact the longevity of the recovery.
Don't perform the repetitive movements, because they can prevent the ligament from healing faster.
You will need several weeks of rest to heal properly.
The exact recovery period cannot be said, because it differs from person to person.
Putting the ice on the heel can help with the swelling.
Apply the ice pack and elevating your foot for around 20 minutes about 3 times a day can help significantly.
You can also freeze the water bottle and roll your foot over it.
It's a great way to massage the damaged area.
Foot massage with essential oils
Foot massage with essential oils can reduce the inflammation.
But, it should be performed only when the swelling subsides.
To increase the blood flow, perform warm oil massages, and you will speed up the recovery time.
Pain relief ointments
Using the pain relief ointments can ease the pain.
You can use Epsom salt in the warm water and soak your feet in it.
By doing so few times a week, you will feel the relief in the affected area.
Taping the foot can help immobilize the foot and reduce the discomfort.
Preventing Plantar Fasciitis from Returning
There are a lot of things you can do to prevent the injury of the plantar fascia.
I will list some of the top measures you can take to prevent the pain in the plantar fascia.
To prevent the injury of the foot you have to choose your shoes carefully.
Based on your foot mechanics and the amount of your activity, your footwear should be chosen.
Proper shoes can increase the comfort and reduce the stress your feet are being exposed to.
Opt out for a proper running or walking shoes that have plenty of support for your arch.
I would recommend that you wear the shoes which have a bit higher heel to toe dip.
This way you will reduce the stress on the plantar fascia.
Try the orthotic inserts to improve the functionality of your feet.
They are made especially to support your feet and control your gait.
Invest in good footwear and don't wear the old, this is your first line of defense for plantar fasciitis.
Reduce your weight
Keeping your body weight in check and at a healthy level will reduce the chance of plantar fasciitis, and it will improve your health overall.
Keep in mind that your legs carry your body weight all the time.
Warm up before any exercise and stretch the muscles after
Warming up increases the blood flow and allows the muscles to perform properly, and stretching releases the tensions.
Taking everything into consideration the recovery time depends on these factors:
- The length of the injury not being treated. The longer you wait, the longer you will recover
- The severity of the damage to the plantar fascia. The bigger the injury, the longer the recovery
- If the ligament has a tear, the recovery time will significantly be longer
- The use of prescription orthotics. They can shorten the recovery
- It depends on the nature of your job. If you have to be active and you have to spend a lot of time on your feet, the recovery time will be much longer
- Body weight highly affects the recovery time. Cutting the body weight can prevent the injury from returning, and it can speed up the recovery process
- Proper footwear can help a lot
The length of the recovery depends mostly on you.
It can vary on the level of injury, but your actions after the injury will impact the recovery time the most.
It can also vary based on your body, not all of us heal the same.
But the most important thing for you to remember is to restrain yourself from excessive movement until your foot is healed.
Keep your leg iced and elevated, by following only these two pieces of advice; your recovery time can shorten from few months to few weeks.
Be patient, and take care of yourself, because if you won't who will?