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If you or someone you know has plantar fasciitis, you know or have heard how excruciating the pain can be. Fortunately, this painful foot condition tends to resolve and heal on its own. Healing, however, can last anywhere from a few weeks to a couple of months. No matter how long or short the healing process, pain makes every day too long.

There is no magic cure for plantar fasciitis, and since the condition involves the repair and healing of a ligament in the foot, not much can be done to “speed up” the healing process. However, there are treatments that one can do to ensure that healing progresses rather than reinjuring the tendon.

give your feet a rest

To give your foot time to heal, the best thing a person with plantar fasciitis can do is limit the amount of time they spend on their feet. Plantar fasciitis is injury to the tendon on the bottom of the foot due to sudden and excessive pressure on it. Try to spend as little time as possible standing, walking, or running. Applying ice to the bottom of the foot with an ice pack can help numb the pain.

Stretching and strengthening exercises

In addition to resting it, strengthening exercises can also help the tendon heal faster. With more pressure and weight on it, the stronger the tendon needs to be in order to not be as prone to painful injuries. Stretches that involve bending the foot up to lengthen the tendon, as well as exercises like massaging the bottom of the foot by rolling it on a tennis ball on the ground, are good places to start. Your podiatrist may be able to show you other tendon-strengthening exercises that can help speed recovery.

For those looking to continue stretching and strengthening their plantar fasciitis tendon overnight, there are specialized orthotics that keep your foot flexed up.

Insoles for shoes, arch supports and boots

Most of the time, people with plantar fasciitis are too busy to “put their feet up.” They have jobs to do and families to care for. Regardless of your circumstances, if you must continue on your feet after being diagnosed with plantar fasciitis, shoe inserts and arch supports are available that can redistribute pressure from your tendon to other areas of the foot. There are also specialized boots, reminiscent of ski boots, that can be worn by those who have more severe cases of plantar fasciitis.

suitable footwear

Sometimes a simple change of shoes can ease the pain of plantar fasciitis and be a good first step on the road to healing and recovery. Shoes that are flat, have little to no arch support and padding, as well as shoes with heels can redistribute pressure on the foot directly onto the tendon, which can increase pain and damage.

While you’re resting your feet, over-the-counter pain relievers such as Tylenol, Advil, and Aleve can help decrease discomfort.

If you have plantar fasciitis, you can’t speed up the healing and recovery process. The tendon will have to heal on its own. While the healing process cannot be “speeded up,” there are things like resting your feet, limiting activity in your feet, wearing braces and orthotics, doing regular ligament-strengthening exercises, and wearing shoes with good foot support. the arch that can help the healing process and prevent your recovery from taking too long.

When your plantar fasciitis takes more than a few months to heal, making an appointment with your podiatrist is recommended. He or she will be able to better diagnose your plantar fasciitis problem and receive more intensive treatment that may be necessary for your feet to fully heal.