Steemit Learning Challenge-S21W5: Physical Therapy Intervention: Plantar Fasciitis
First of all I want to thank steemit blog for choosing the best teachers for us and they are constantly teaching us new things that are increasing our knowledge especially if we talk about our physical. But the best topic to keep us fit is @ashkhan madam and she is really giving us the best exercise which is very important for our body.Steemit Learning Challenge-S21W5: Physical Therapy Intervention: Plantar Fasciitis
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Plantar fasciitis: A Common Condition
Plantar fasciitis is an inflammation and pain in the plantar fascia, which is a thick band of tissue on the sole of the foot. This tissue connects the heel to the toes and helps shape the foot, especially the arch. An important function is to help the foot slide during activities such as walking, running or simply standing.
It is common in people in occupations that require a lot of stress on their feet, for example, athletes, especially those who run, or those who work on their feet for long periods of time. It is also more common in individuals who use the wrong shoes or are overweight because the weight puts pressure on the plantar fascia.
This was more pronounced with her fasciitis due to sharp pains in the heel and lower part of the foot. Although this pain can be present all the time, it is most noticeable in the morning upon standing up, or after sitting for a long time. In this case, exercise such as walking or running should not be done as they increase the pain, but rest will reduce the pain.
Plantar fasciitis can be treated in several ways, including:
1. Rest: Minimize overhead exercises and allow nerve receptors enough time to recover.
2. Stretching exercises: Stretching exercises that help lengthen the plantar fascia muscles in the stance position.
3. Ice Application: First you can use ice packs as they will help reduce the inflammation and pain that one feels.
4. Supportive shoes: Wear shoes that provide the necessary support to the arch and heel of the foot.
5. Medicines: Take analgesic or anti-inflammatory medicines that are either prescribed or not prescribed by the doctor.
6. Physical therapy: If one wants to engage in exercises and techniques, which are specific, consult a doctor to deal with the condition.
Although in rare cases, treatment may include corticosteroid injections or surgery as a last resort. When treated early and the steps necessary to prevent progression are implemented, patients with plantar fasciitis can resume their normal activities.
Diagnosis of Plantar Fasciitis: Clinical Investigation and Diagnostic Tests
Plantar fasciitis is an overuse disorder of the foot that mainly presents as heel pain in the morning or after rising from a sitting position. Management The first step is to identify the problem, and it must be done correctly. Here are detailed descriptions of investigations related to diagnosis, through clinical examination:
1. Patient history
The diagnostic process begins with a detailed patient history, including:
Symptoms: Typically, patients describe an aching heel and/or ankle pain that begins in the morning or after a long day at the office.
Activity level: It is possible to know the risk potential of the patient from running or standing for long periods of time.
Shoes: They can aggravate the disease if one is using the wrong shoes or shoes that are out of date.
Previous injuries or conditions: Medical history includes any history of foot injuries or other conditions such as arthritis.
2. Physical examination
Clinical examination must focus on:
Throbbing: Pain may recur in the affected foot when the plantar fascia in the heel area is compressed.
Range of motion: Therefore, measuring dorsiflexion and flexibility of the feet can indicate a possible contracture of the Achilles tendon or muscle.
Gait analysis: Observing the patient's gait can reveal biomechanical problems that contribute to plantar fasciitis.
3. Diagnostic tests
Several specific tests can help confirm plantar fasciitis:
Windglass Test: This test is performed by asking the patient to flex the toes upwards and thus applying force to the plantar fascia. Pain on reproduction represents plantar fasciitis.
Single Leg Stance Test: Putting one's weight on one leg may indicate instability or discomfort associated with this position.
Toe grip testing: A plantar fascia disorder may also be suspected if there is weakness or pain when flexing the toe against resistance.
4. Imaging studies
In cases where clinical examination is inconclusive or another condition is suspected, imaging may be used to:
X-ray: Helps rule out the presence of heel spurs or fractures.
Ultrasound: Diagnoses thickening and inflammation of the plantar fascia.
MRI: Used sparingly or when a stress fracture or tear of tendons or ligaments is suspected.
5. Differential diagnosis
To confirm plantar fasciitis, it is important to rule out other causes of heel pain, such as:
Tracheal tunnel syndrome
Achilles tendinitis
Joints
Plantar fasciitis is, first of all, a clinical diagnosis based on the patient's pulse and specific tests. Otherwise, imaging studies are only practiced in difficult or unusual cases. If the disease is diagnosed early and correctly, it can be treated better and patients' pain and mobility can be reduced.
Ball/frozen rolling bottle: an effective multifunctional product for rehabilitation and healing
A ball or frozen rolling bottle is one of those small and intricate devices that many people use to help them relax, reduce pain, and in therapy sessions. This device can be a solid massage ball or any plastic bottle filled with water and then frozen it is really effective in improving blood circulation and reducing the level of muscle pain.
A frozen rolling bottle is especially useful if you suffer from inflammation in any part of your body, but especially the feet, ankles or hands. For one, take a plastic bottle, fill it halfway with water and leave some room for expansion and freeze it. After freezing it, you can roll it on the bottom of your feet or anywhere that hurts for 10 to 15 minutes. Cold reduces inflammation and reduces pain and thus would be great for plantar fasciitis or other minor injuries in athletes.
While a sacro-iliac massage pillow benefits those who need pressure in the lower back, a massage ball helps focus on deeper tissue areas. It's great for traveling and handy for relieving muscle tension spots in certain areas of the body such as the back, shoulders or calf muscles. Rolling gently on the ball works large muscle groups and helps relieve soreness that can result from hours of sitting or exercising.
Both tools are easily accessible, and their prices are not high, making them suitable for integration into daily health practices. When used frequently, they can help greatly improve muscle recovery and overall relaxation.
Heel Raise Exercise: Increase strength in the lower legs and decrease good balance
The heel raise exercise is one of the simplest exercises that can be done, and one that targets the calf muscles to full tension to improve their strength, as well as improving ankle balance and stability. Some of the health benefits include: It is actually a moderately effective exercise that can be done by people of any exercise class. It is most effective in solving walking problems and reducing pain in the lower legs.
How to lift the heel:
- Place your feet at shoulder height and make sure your heels are as straight as possible.
- If you feel slight pain, hold on to a chair, wall or railing while walking.
- Carefully lift all heels off the floor and shift your weight to the front of the foot.
- It is important to hold the heel raise position long enough to lengthen the calf muscles for 1-2 seconds.
- Slowly lower both of your heels to the ground with no light color.
Do 2-3 repetitions of the muscle action between 12 and 15, gradually increasing the level of effort.
Benefits of heel lifts:
The heel works on both calves and the gastrocnemius and soleus muscles involved in walking, jogging and jumping. They also increase one's flexibility, not to mention avoiding injuries especially at the ankle level such as ligament sprains or strains. Moreover, this exercise increases blood circulation in the lower legs thus relieving swelling and pain associated with prolonged standing.
The heel helps with circulation and promotes healthy leg building and better stability in the body.
Toe Curl Exercise: Exercise to help you keep strong feet and loose ankles
The toe curl exercise is simple, yet one of the most effective exercises for toning the muscles of the bottom of your feet and toes. This exercise helps improve balance, increase flexibility and prevent foot injuries. This movement is useful for those diagnosed with plantar fasciitis, those with flat feet and those with low arches because it exercises the muscles on the soles of the feet.
How to perform toe curls:
- Stand with your feet shoulder-width apart and then sit in a chair with your feet firmly on the ground.
- Place a small towel or cloth on the floor that touches the bottom of your feet.
- The next exercise is to hold your toes and roll them towards you, the muscles and arches of the toes will be involved here.
- Remove the wrapped towel and repeat this ten to fifteen times.
- To add intensity, place something small on the towel or replace the marbles with them when lifting weights.
Benefits of Toe Curl:
Performing this exercise builds the three muscles that hold the base of your arch firmly in place and therefore increases its stability and thus reduces the chance of common overuse foot injuries. goes It also improves the foot's ability to grip the ground and its flexibility which can be beneficial when it is running or dancing or practicing yoga.
By practicing toe curls, you are guaranteed to improve the health, strength and general function of your feet.
Description of ball rolling and frozen bottle rolling techniques; heel lifts; And toe curl exercises.
Foot health cannot afford to be neglected as it can be after stress or discomfort from daily activities. Adding ball rolling, freeze bottle rolling, heel raises, toe curls to my schedule is quite a fun workout.
Ball rolling
Ball rolling is the practice of using a small firm ball under the feet to help increase flexibility and maneuverability of the muscles. Rubbing the ball from heel to toe relieved the tension in my arches almost immediately. It's like getting a massage where the kinks are removed and the blood is returned to certain areas. I've included this as one of my favorite low-impact exercises to rest my tired feet after a long day of walking at work.
Frozen bottle rolling
Frozen bottle rolling was just as effective. By placing a water bottle under my feet, placed in the freezer, I got a very soothing cold that helped reduce inflammation and pain. The rollover method was perfect as well as making my feet feel comfortable after a tiring day of exercise.
Heel lifts.
Heel lifts were beneficial for me because over time it helped me build toned muscles in my calves and ankles. By doing this I increased both my balance and foot stability by lifting my heels off the ground and then lowering them as slowly as possible. At first rather difficult, it soon became a fun activity to significantly strengthen muscles that would later become painful.
Toe curl exercises.
It was unexpected but toe curls, which looked like very basic exercises, turned out to be quite an interesting activity. So simple things like picking up a marble with your toes help relax and tone my leg muscles. This exercise was fun and helpful for me, as it improves coordination and foot control.
Finly result
For me, all of these exercises have been overall beneficial in improving foot health, reducing pain and building the associated muscles. I have incorporated them into my daily schedule and would happily recommend them to anyone who needs to improve their foot flexibility, reduce pain or increase their overall health.
I would like to invit @wilmer1988 @josepha @stef1 to take part in this contest
Regard For me @shabbir86
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Learned a lot from your post. Especially explained the causes and symptoms very well. Good luck for the contest.
Thank you for understanding the lesson and sharing your assignment; I hope that you will enjoy this week's lesson and try to implement it in your life if you see any such case.
Observations
Task 1 (2.6/3)
You have shared a great knowledge about plantar fasciitis, it's symptoms, causes, but you didn't add it's types. I appreciate your effort.
Task 2 (3/3)
In the second question, you tell us about how you have to assess a patient by doing physical examination and history taking, performing investigations and specialized tests. Excellent.
Task 3 (4/4)
You try the toe curls, bottle rolling and heel raise. You did the bottle rolling, toe curls and bottle rolling correctly. Always remember to cold therapy & rest is the best therapy in the treatment of plantar fasciitis. I appreciate your efforts.
Overall you made a great attempt to answer all the questions. I appreciate your efforts. But next time try to avoid the above written suggestions. Keep learning and try to implement your knowledge to the people suffering from plantar fasciitis or any type of heel pain. Thank you.
@ashkhan Ma'm Thank you so much for rivew and valuable feedback