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plantar fasciitis treatment one week challenge

Plantar Fasciitis Treatment Challenge - How To Treat & Cure Plantar Fasciitis In One Week

8 out of 10 people suffer from foot pain at one stage in their lives. That’s a statistical fact. People like you and me. People that love to live an active life, play with their kids or grandkids in the garden, enjoy walking their dogs, exercise to stay fit and healthy or need to stay on their feet for several hours during long days at work.

Unfortunately, this can be a very fragile state. If you have ever experienced any pain that made it impossible for you to even take a single step, you know what I am talking about. The good news is – you’re not alone.

On this page, we’ll reveal the One-Week-Treatment-Plan from one of the nation’s best physiotherapists. This plan has helped professional athletes like Tom Brady and Tiger Woods recover extremely fast from plantar fasciitis. And so will you…

Plantar Fasciitis - A Short Introduction

Hey there, let’s talk about something that’s been causing a bit of a stir in your life lately – plantar fasciitis. Sounds like a mouthful, doesn’t it? But don’t worry, we’re here to break it down for you.

Plantar fasciitis is a common foot condition that can really put a damper on your day-to-day activities. It’s when the plantar fascia, a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes, gets inflamed. This inflammation can cause a stabbing pain that usually hits with your first steps in the morning. Ouch!

Now, you might be wondering, “Why should I care?” Well, plantar fasciitis can seriously impact your quality of life. Imagine waking up every morning to a sharp pain in your foot. It can make simple tasks like walking to the bathroom or going down the stairs feel like a marathon. And let’s not even get started on how it can affect your exercise routine or your favorite activities like dancing or hiking.

But here’s the good news – it’s treatable. With the right plan in place, you can say goodbye to the pain and get back to doing the things you love. So stick around, because we’re about to dive into a proven 7-day treatment plan that’s going to help you kick plantar fasciitis to the curb. Let’s get you back on your feet!

Resources: What Do You Need?

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The R.I.C.E Method

The most recommended approach to treat inflammation by healthcare professionals worldwide is the R.I.C.E. method. This acronym stands for Rest, Ice, Compression, and Elevation. Let’s break down each component:

Rest: The first step in treating plantar fasciitis is to reduce physical activity that puts stress on your foot. This means taking a break from running, jumping, or any other activities that may have caused or worsened the condition. Rest is crucial because it allows the inflamed tissue in your foot to start the healing process.

Ice: Applying ice to the affected area can help reduce inflammation and numb the pain. The cold temperature constricts blood vessels, which can decrease the flow of blood and limit swelling. It also helps to slow down nerve impulses in the area, which can interrupt the pain-spasm reaction between nerves. For plantar fasciitis, it’s recommended to apply an ice pack to the bottom of your foot for 15-20 minutes at a time, several times a day.

Compression: This involves wrapping the affected area to prevent further injury and reduce swelling. For plantar fasciitis, wearing compression socks can provide support to the plantar fascia and help reduce inflammation. Compression works by promoting blood flow, which can speed up the healing process. It also provides support to the plantar fascia, reducing strain during movement.

Elevation: Elevating your foot helps to reduce swelling by improving venous return of blood to the systemic circulation. This means that it helps to drain the excess fluid that can accumulate in the tissue due to inflammation. When resting or sleeping, try to keep your foot elevated above the level of your heart.

The R.I.C.E. method is a scientifically-backed approach that’s been used by healthcare professionals for decades. It’s a non-invasive, easy-to-follow method that can significantly reduce pain and promote healing. However, it’s important to remember that while R.I.C.E. is an effective treatment for plantar fasciitis, it’s not a cure-all. It should be used as part of a comprehensive treatment plan that may also include physical therapy, medication, and in some cases, surgery.

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The 7-Day-Treatment - How To Cure Plantar Fasciitis In One Week


plantar fasciitis wall stretch exercise
  • Start with a plantar fascia stretch: Place your toes against a step or a wall so that your toes are extended. Keep your heel on the floor and move your knee over your toes until you feel a stretch in your foot or lower shin. Hold this position for 45 seconds and repeat 2-3 times.

  • Apply a low-dye taping with rigid zinc oxide to your foot. This will shorten the plantar fascia and reduce the load when standing or walking.

  • Begin taking over-the-counter pain relievers as needed for pain management.


  • Continue with the plantar fascia stretch and taping.

  • Start wearing plantar fasciitis socks for increased blood flow and pain relief.

  • Begin a heel raise exercise: Stand on one leg or both legs while keeping a slight bend in both knees. Raise your heels and step on your toes, then get back to the starting position. You can make this exercise better if you start on a step or slightly elevated position. You should then try to raise and drop your heel to maximize the stretch. Aim for 3 sets of 12 reps.
plantar fasciitis exercises heel raise


plantar fasciitis apply ice
  • Continue with the plantar fascia stretch, taping, socks, and heel raise exercise.

  • Start using an ice pack for cooling exercises. Apply the ice directly to the plantar fascia, moving it around the medial aspect of the heel for 10-15 minutes or until the area is completely numb. Repeat this 3-4 times daily.

  • Pro Tip: Freeze a plastic water bottle and roll it under your foot by gently applying weight on it while you either stand or sit. That massages and ices the plantar fascia simultaneously!


  • Continue with all the exercises and treatments from the previous days.

  • Begin a split squat exercise: Start in a stride stance and lower yourself down so that your back knee taps an egg that you don’t want to crack. If it’s too difficult for your front or back leg, shorten the range of motion or use your hands for assistance. Aim for 3 sets of 15 reps.
plantar fasciitis split squat exercise


plantar fasciitis how to wear insoles
  • Continue with all the exercises and treatments from the previous days.

  • Start wearing insoles or braces to reduce the load on the plantar fascia and provide additional support.


  • Continue with all the exercises and treatments from the previous days.

  • Begin a single leg balance exercise: Work your way up to standing on one leg for 3 sets of 60 seconds. Use a chair or table to assist you with stability if needed.
plantar fasciitis single leg balance


  • Continue with all the exercises and treatments from the previous days.

  • Start using a foot massager, tennis ball, or spikey ball for self-massage. Spend 5-10 minutes in the middle of the sole of the foot or on the calf muscle to provide pain relief. Avoid massage directly to the heel bone as this can compress the plantar fascia and irritate symptoms further.

Proper Footwear

Wearing the right footwear is just as important as any treatment, and here’s why.

Problematic Shoes: Certain types of shoes can exacerbate plantar fasciitis. High heels, flip-flops, and even old, worn-out shoes can put unnecessary strain on your plantar fascia. High heels and flip-flops don’t provide the necessary arch support, while worn-out shoes can lack the cushioning and support your feet need.

Heel Cushioning: Shoes with proper heel cushioning can help absorb the impact of your foot hitting the ground when you walk or run. This reduces the amount of stress and strain on your plantar fascia, which can help prevent or alleviate plantar fasciitis symptoms. Look for shoes with a thick, cushioned heel that can absorb shock effectively.

Insoles: Insoles can be a game-changer for people with plantar fasciitis. They provide additional support to your arches and can help distribute pressure more evenly across your foot. This can reduce strain on your plantar fascia and help alleviate pain. There are over-the-counter insoles designed specifically for plantar fasciitis, but for more severe cases, custom orthotics may be recommended by a healthcare professional.

Choosing the Right Shoes: When shopping for shoes, look for options that offer good arch support, adequate heel cushioning, and a comfortable fit. Shoes with a firm heel counter (the part of the shoe that wraps around the back of your heel) can also provide extra support and stability. Avoid shoes with a flat interior that doesn’t conform to the shape of your foot. If you’re an athlete, make sure to choose shoes designed for your specific sport to ensure they provide the right type and amount of support.

Order Your Pair of Our Plantar Fasciitis Compression Socks Today And Get the "12 Step Guide To Foot Pain Relief" As a FREE Bonus!

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#1 Plantar Fasciitis Socks & Compression Sleeves On The Market

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Reviewed by 249 customers
"...After Months of Daily Foot Pain, Doctor Visits, Trying Dozens of Home Remedies and Good Sounding Products, These Plantar Fasciitis Socks Finally Brought Success." ⭐️⭐️⭐️⭐️⭐️
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Erma McGee

WAS $29.99 – NOW $19.99 PER PAIR

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Please select your size, number of pairs you wish to order and click “Add to cart” to go to the checkout process

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Order your pairs of socks today and use them for a full year – risk free. That’s right. You have 365 full days to test these socks in and out. Wear them during the day, at night, after a stressful day or for walking, running or hiking.

Just imagine the pain, time and frustration these socks will save you. No more pain in the morning, energized and happy feet throughout the whole day. Just think about how more positive you’ll see the world if you walk on clouds. Can you feel how much better your days will be?

Plus, if you aren’t satisfied with our socks – for any reason – or if they don’t live up to your expectations, you won’t be out a penny. Just return your socks and we’ll refund your entire payment. Right up to the final day of this 365-day-period.

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Your Questions Answered

We decided to make these socks toeless because of 3 major benefits.

  1. This toeless design makes them way easier to put on and off and provides advanced comfort
  2. Air circulation. Your feet won’t sweat or swell due to increased heat.
  3. Wearing options. This design allows you to wear them with or without regular socks, lone or discretely under other clothing. You can wear them with any shoe, even sandals or flip flops. That makes you wear them more often – leading to better and faster results.

These compression sleeves offer 7 compression zones and 3 different levels of compression. The plantar fascia / foot sole is supported with 20-30 mmHg.

The socks are anatomically designed to offer the best possible results for any sort of foot condition with scientifically optimized compression zones and levels.

These socks come as pairs, of course. So you’ll get one sleeve for each foot. If you only want to wear one sock, just go ahead and use the second sock as a “backup”.

We ship all of our orders and products worldwide for FREE! No hidden costs, no hidden fees.

You can wear them just as needed. For as long as you want. If you want to combat foot swelling, we recommend putting them on in the morning when you wake up and wear them throughout the whole day.

If you’re facing a long day on your feet, just wear them to work, with or without a regular pair of socks.

And if you want to relax your feet after a stressful day, just put them on while lying on the couch while watching TV.

These socks are suited for any activity and sports. So you can perfectly wear them when hiking, running, jogging, exercising, playing basketball or working out.

You will feel results straight away after putting them on. Some people need about half an hour to adapt. Most customers feel and see results from the very first day but usually within three days, depending on the severity of your symptoms.

There is no reason why you shouldn’t. If you intend to wearing them at night, we recommend at least getting a second pair to switch them for a fresh pair before going to bed.

We are selling each pair for $19.99. But you may see a special offer with a discount after your purchase, just in case you want or need more pairs.

We can ship these socks to you, no matter where in the world you are. Our company is US based and we operate two warehouses, one in the US and one in China. Depending on your location, we use the fastest route. Shipping usually takes between 3-7 business days, unless you’re living on a remote island in the Pacific Ocean. In rare cases, shipping can take up to 20 business days to some countries. If you’ve not received your order within 14 days, please contact our customer service and we’ll get this right for you.

Still on the fence? Here's a success story from our customer Julia...

In August of 2019 I suffered a really bad sprain of my ankle. Shortly thereafter I discovered pain in the sole of my left foot and arch. This pain was especially bad in the morning upon first getting out of bed. On some days it took me up to 30 minutes before I was even able to put weight on my foot. Yes, it was that painful and bad.

I decided to give my foot some rest and stopped working out. I even quit going to my yoga class, which was horrible for me at that time, because I really enjoy yoga and this is something that I am looking forward to every single day. However, these measures didn’t pay off. Instead, my pain only got worse. I wasn’t able to sit for extended periods, walking was horribly painful and at the end of each day I felt like I couldn’t make it another day.

I had been using various insoles, socks, orthotics and other little helpers that you can buy at the pharmacy. Some gave me some slight improvements, while others did nothing to relieve any pain. I finally made an appointment at a doctors office and was told that I had plantar fasciitis. So I took that information to the internet and found a lot of stretches, remedies and exercises that people discuss online. I tried rolling a tennis ball, a specific massage ball and a frozen water bottle under my foot. I tested various stretching positions as well, but unfortunately nothing seemed to improve my state. The pain just would not go away. I finally reached a point where I could not stand in the mornings and could not walk barefoot at all.

In October I sought help at a local physiotherapist, who was recommended to me by a close friend that has had some foot pain herself at some time earlier this year. After a consult she determined that I definitely suffered from plantar fasciitis and was recommenced physical therapy with ultrasound, shockwave therapy and whirlpool. Additionally I was told to get myself a pair of toeless compression socks targeted at the soles of my feet. I researched this online and finally decided to order a pair of these plantar fasciitis socks here from BaronActive. And boy, this is where I began making progress.

I started my physical therapy, along with stretching and using the Pain Relief Foot Compression Sleeves. I immediately noticed some improvement. I was able to walk again and was not experiencing much pain throughout the whole day when wearing my new best friends. Without them life was still bad, but finally I saw some silver linings. Within three weeks most of the inflammation was gone and I was able to walk fairly normally again. I could even go to my yoga class again and 5 weeks later I could run for 7 miles twice a week without experiencing any further pain. Meanwhile I had like 10 pairs at home of these socks and can only highly recommend them to anybody suffering from any type of foot pain. These sleeves literally saved my life!

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