Written by Kelvin Tay Kai Ming, Senior Group Partner & Principal Podiatrist at Physio & Sole Clinic
If you’ve ever sprung out of bed, planted your feet on the floor, and felt a jolt of pain in your heel with that very first step, you’ll know what plantar fasciitis feels like.
For many active adults in Singapore, whether you’re a weekend runner at East Coast Park, a gym regular, or a professional who’s always on the move, heel pain can feel incredibly maddening.
Here’s the honest answer: there isn’t a magic solution that will eliminate plantar fasciitis overnight. But there are effective methods to reduce pain, speed up recovery, and help you return to the activities you love without limping around.
In this guide, I’ll share what works, what doesn’t, and what you can realistically expect in one week. You’ll also hear about a real case I treated recently because plantar fasciitis is more common than you might think.
What Is Plantar Fasciitis?
Plantar fasciitis is one of the most common causes of heel pain, especially among active individuals. It involves the inflammation of the plantar fascia, the thick band of tissue that runs along the bottom of your foot, connecting your heel to your toes. When this band becomes irritated from overuse or strain, it leads to heel pain, often worse first thing in the morning or after long periods of rest.
What Does Plantar Fasciitis Feel Like?
- Sharp or stabbing pain near the heel, especially with your first few steps after waking up
- Pain that worsens after standing for long periods
- Heel discomfort after exercise (not during)
Common Causes of Plantar Fasciitis
- Sudden increase in activity (e.g. ramping up your running distance)
- Prolonged standing or walking on hard surfaces
- Flat feet or high arches
- Unsupportive footwear (slippers, worn-out sports shoes)
- Tight calf muscles or weak foot muscles
Why is Plantar Fasciitis Common In Singapore?
Singapore living means lots of walking on concrete surfaces, MRT stations, shopping centers, and office buildings. Couple that with wet weather (meaning many wear flat sandals or slippers), and it’s a formula for plantar fasciitis.
Add in prolonged periods of standing on your feet (teachers, nurses, warehouse workers), or short bursts of high-intensity action (marathon training, HIIT exercise), it’s little wonder heel pain is so common among active adults here.
Can You Really Cure Plantar Fasciitis in One Week?
Plantar fasciitis can take weeks to months to be fully cured because the tissue requires time to heal. However, with proper care, you can easily minimise pain in seven days and avoid it extending to months.
Consider this: within seven days, you’re not erasing plantar fasciitis, but you’re preparing yourself for quicker, wiser recovery.
How Do You Get Rid of Plantar Fasciitis Fast in One Week
While not every case resolves in 7 days, there’s a lot you can do to significantly reduce your pain and get on the road to recovery.
1. Start Your Day Right
Before you even get out of bed, do a few gentle ankle and foot stretches to warm up the plantar fascia.
Try this:
- Point and flex your toes 10–15 times
- Roll a frozen bottle under your arch for 5 minutes
2. Wear Supportive Footwear (Even at Home!)
This is often overlooked. Ditch the barefoot walks or flat slippers. At home, wear sandals with arch support or podiatrist-approved footwear.
Which Footwear Is Best for Plantar Fasciitis?
- Supportive running shoes with cushioned soles
- Arch-support sandals (e.g. Revitalign, Oofos, Vionic)
The right shoes can make or break your recovery. Look for:
- Structured support under the arch
- Cushioned heel to absorb impact
- Firm heel counter (the back part of the shoe that cups your heel)
- Roomy toe box to reduce pressure
Ideal choices include:
- Motion control running shoes (Asics, Brooks, Hoka, New Balance)
- Custom orthotics for persistent cases
- Podiatrist-recommended insoles
Avoid: worn-out shoes, minimalist footwear, or fashion sneakers with no heel support.
What Sandals Are Good for Plantar Fasciitis?
Not all sandals are created equal. Many flat slippers or flip-flops offer zero support, which can worsen the condition.
Instead, go for sandals with:
- Firm arch support
- Contoured footbeds
- Deep heel cups
- Shock-absorbing soles
3. Use a Heel Cream or Anti-inflammatory Gel
Topical NSAIDs (like diclofenac gel) can reduce inflammation.
Note: Always consult a pharmacist or podiatrist before starting any new topical creams.
4. Tape Your Foot
Strapping or taping your foot can reduce stress on the plantar fascia. Our clinic uses techniques that support the arch while offloading painful spots.
5. Ice, Ice, Ice
Apply an ice pack (or frozen bottle) for 10–15 minutes, 2–3 times daily.
6. Try Physiotherapy Techniques
Physiotherapy plays a critical role in long-term recovery and recurrence prevention.
What Physiotherapy Treatment Is Needed for Plantar Fasciitis?
At Physio & Sole Clinic, our physiotherapists may use:
- Manual therapy to release tension in the surrounding tissues
- Shockwave therapy to stimulate healing (especially in chronic cases)
- Dry needling to address tight trigger points
- Foot and calf strengthening exercises to improve muscle balance
- Gait analysis and load management for runners and athletes
A combination of hands-on treatment and personalised rehab is usually more effective than home remedies alone.
7. Rest Smartly
You don’t have to stop moving entirely. Swap out runs for low-impact activities like swimming or cycling.
8. Custom Insoles
For persistent cases, custom insoles (orthotics) designed by a podiatrist can correct poor biomechanics and reduce future strain.
What NOT to Do
- Don’t go barefoot at home
- Don’t keep pushing through the pain
- Don’t rely only on painkillers
Common Questions Answered
Which cream should I apply for plantar fasciitis?
Anti-inflammatory gels (like Voltaren or Fastum Gel) can temporarily reduce discomfort, but creams alone don’t solve the underlying problem. Think of them as short-term relief, not a cure.
How long does it take for plantar fasciitis to go away?
With proper care, many people feel relief within a few weeks. But full recovery often takes 2–3 months. Ignoring it can drag the pain on for 6–12 months or longer.
Should I massage my foot if I have plantar fasciitis?
Yes, gentle self-massage using your thumbs or a massage ball can improve circulation and ease tension.
Can I continue exercising?
Stick to low-impact workouts. If walking or running worsens the pain, it’s best to pause and consult a physiotherapist or podiatrist.
What happens if I ignore it?
Left untreated, plantar fasciitis can become chronic and affect your overall mobility. The earlier you treat it, the faster you’ll recover.
When to See a Physiotherapist or Podiatrist
If your pain persists beyond a week, worsens, or begins affecting how you walk, don’t wait. Early intervention is key to avoiding long-term issues.
At Physio & Sole Clinic, our podiatrists and physiotherapists work together to treat the root of your problem, not just the symptoms. Whether you need a foot assessment, orthotics, or rehab exercises, we’ll guide you through every step.
Book an appointment today, and let’s get you back to walking pain-free.
