Steemit Learning Challenge-S21W5; Plantar Fasciitis"

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Assalamu Alaikum friends. Wishing everyone good health. Hope you all are well. By God's grace I am fine too. Today I am here to participate in wonderful learning competition organized by our teacher @ashkhan. The topic of this contest is Steemit Learning Challenge-S21W5; Plantar Fasciitis". So this is a very important competition where we can learn some important things. So let's get started.

What's Plantar Fasciitis? Write in your own words after getting knowledge from the lesson post.

What is Plantar Fasciitis :- Plantar fasciitis is a physical condition in which the band of tissue known as the plantar fascia on the bottom of the foot becomes inflamed or damaged. This band of tissue extends from the heel to the toes and supports the arch of the foot. It is usually caused by excess stress, weight, or age and causes pain, swelling, or difficulty walking down the leg.

Causes of Plantar Fasciitis :-

Overuse	Repetitive stress on the foot can damage the plantar fascia.
Age-related wear	It is usually more common in people aged 40 to 60 years.
Excess weight	Excess body weight puts extra stress on the plantar fascia.
Defects in foot structure	Flat feet or high arches can exacerbate this condition.
Use of poor footwear	Using shoes that do not provide proper support increases the risk of plantar fasciitis.
Effects of other diseases	Diabetes, arthritis, or gout can also cause this condition.

Common symptoms of plantar fasciitis	Source

• Heel Pain : A sharp pain is felt in the front part of the heel.

• Pain in the morning : Pain is worse when walking the first few steps after waking up.

• Increased pain : Prolonged standing or walking can increase pain.

• Swelling : Swelling occurs on the bottom of the foot due to inflammation of the plantar fascia.

• Chronic discomfort : Pain of short to long duration can become chronic.

Diagnosis :-

• Physical examination : Pain is assessed by applying pressure to the arch, heel, and plantar fascia of the foot.

Imaging tests	X-ray: To check for bony overgrowth or spurs.	MRI: To diagnose ligament damage or inflammation.

Treatment method :-

Treatment of plantar fasciitis mainly focuses on controlling pain and inflammation. These include,

Rest and ice application	Ice is applied to reduce inflammation and swelling.
Stretching exercises	Exercises to flex the plantar fascia and muscles.
Proper shoe usage	Wearing shoes with supportive insoles or arch support.
Physical Therapy	Specialized stretching and strengthening exercises under specialist supervision.
Medicines and Injections	Use of anti-inflammatory medicines or steroid injections to control pain and inflammation.

How would you diagnose a plantar fasciitis? Any clinical investigation or assessment tests?

Diagnosing plantar fasciitis can be done easily in a few steps. These are mentioned step by step.

• Observation of pain pattern and location : If the patient reports a sharp pain under the ankle and near the arch of the foot, especially when walking the first few steps after waking up in the morning, then it is assumed to be plantar fasciitis.

• Physical examination : The location of the pain is identified by applying pressure to the bottom of the foot. Pain in the front of the ankle or in the arch of the foot is a symptom of plantar fasciitis.

Source

Ankle stretching test	If the pain increases when the plantar fascia is stretched by raising the toes, it indicates plantar fasciitis.
History collection	Information is collected on the patient's work style, overuse of feet (standing for long periods of time) or wrong type of footwear.

• If imaging is needed : X-rays or MRI are used to look for damage to the plantar fascia or bone spurs if symptoms cannot be confirmed or there are complications. By following these steps, the diagnosis of plantar fasciitis is usually easy and accurate.

Try to practice at least 3 exercises that you have learned from the lesson. Share images, gifs or videos while practising.

01 - Ball Rolling

• In this exercise, a small ball such as a tennis ball or frozen bottle is placed under the foot and rolled back and forth. It relaxes the plantar fascia tissue, increases blood circulation and reduces inflammation. It also improves the flexibility of the fascia by reducing leg pain.

02 - Heel Raise Exercise

• This exercise is done by standing up on the heels, which strengthens the calf muscles and improves the flexibility of the plantar fascia. It reduces pressure on the lower part of the foot and helps reduce heel pain.

03 - Toe Curl Exercise

• This exercise involves picking up small objects such as towels from the floor with the toes. It strengthens the foot muscles, increases the stability of the foot arch and improves the flexibility of the plantar fascia.

Share your review after performing these exercises either on yourself, healthy individual or patient.

I myself have done these 3 exercises as a healthy person. Here is a review of the effectiveness of each exercise and my experience:

Ball Rolling Exercise

Experience: Did this underfoot using a small tennis ball. A little uncomfortable at first but quickly feels comfortable. After the exercise I felt a slight relaxation and comfort in the lower part of the foot. It has been found to be effective in increasing blood circulation to tissues.

Benefits	Relieves pressure and stiffness on the soles of the feet, very useful when standing for long periods of time.

Heel Raise Exercises

Experience: I did the exercise by standing in a balanced position and slowly raising and lowering the heels. Even if tension is felt in the calf muscles, it relaxes afterwards. This exercise has been shown to increase leg strength and stability.

Benefits	Helpful in reducing ankle pain. Effective in strengthening calf muscles.

Toe Curl Exercise

Experience : Tried picking up a towel from the floor with fingers. It was a fun challenge for me. At first it seemed difficult but after a few attempts I succeeded. Relaxation and comfort are felt in the toes and arches after exercise.

Benefits	Strengthens the arch of the foot. Improves finger flexibility.

So these exercises are simple, time saving and effective. These have been found to be quite helpful in treating problems such as plantar fasciitis. They are good for maintaining leg flexibility and strength even for a healthy person. For patients, regular exercise can help reduce pain and inflammation.

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So I am very happy to participate in this contest. So I am Inviting my lovely Steemian friends @solaymann, @kouba01, @selina1 to Participate in this Competition.

Thank You So Much For Reading My Blog.