Hello everyone, we are here to share the contest for week 5 of Steemit learning challenge season 21. I am pleased to announce that I selected for steemit learning challenge season 21, thankful to Steemit team for this opportunity. I invite all the users to share their unique participation and try to gain maximum grades to get selected as the winner of steemit engagement challenge season 21 week 5. ![Black and White Minimalist Running Presentation_20241124_205001_0000.jpg](https://cdn.steemitimages.com/DQmXpdgM2HCGx4JCADAGHvxYaVwQPumz1H7oe4hVkLqTQCc/Black%20and%20White%20Minimalist%20Running%20Presentation_20241124_205001_0000.jpg) [Canva](https://www.canva.com/design/DAGUxXwBICw/E-__H3TCP5U0mzaffF_3bg/edit?utm_content=DAGUxXwBICw&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton) ## Plantar Fasciitis Plantar fasciitis is the condition that damages plantar fascia or inflames plantar fascia. Plantar fascia is the band of tissue that is present along the bottom of the foot; its function is to connect the heel bone to the toes. It's a common condition that can occur in males and females, but I have seen it more common in females due to prolonged standing while doing home chores. ## Causes The common causes of plantar fasciitis are below: * Overuse or repetitive pressure on plantar fascia. * Age-related wear and tear mainly in osteoarthritis patients * Obese or overweight patients * Poor foot agronomics or mechanics * Due to other diseases like arthritis, diabetes mellitus ## Symptoms The common symptoms shown in plantar fasciitis patients are heel pain, pain along the arch of the foot, morning stiffness or pain, after rest, pain increases with activity, swelling in the bottom of the foot, and difficulty walking or prolonged standing due to inflamed bottom of the foot. ## Types There are several types of plantar fasciitis but there are 2 types based on time duration. * **Acute Plantar Fasciitis** Less than a month duration of sudden pain and inflammation. * **Chronic Plantar Fasciitis** Persistent pain for more than one month and inflammation as well. The other types of plantar fasciitis are plantar fascia rupture, plantar fasciitis with Achilles tendon, plantar fasciitis with gastrocnemius tightness and many more. ## Diagnosis Plantar fasciitis diagnosis can be made by different methods, but commonly used are imaging tests like X-ray to check any overgrowth of bone, MRI to assess the ligaments or muscles affected, physical examination and past medical history taking as it is important for diagnosis of any patient. ## Special Tests In physiotherapy, we perform some special tests to confirm the diagnosis. The first one is the **ankle dorsiflexion test** to asses the ankle joint mobility, 2nd test is **great toe extension test** to assess the limited mobility of great toe, 3rd we **palpate the heel** area to assess pain and inflammation. ### Physical Therapy Intervention for Asthma Physical therapy intervention for plantar fasciitis are from weeks to months to regain normal walk or foot function and subsides the symptoms. Here are the few exercises videos that you have to perform to treat Plantar Fasciitis patients. Treatment protocol vary from patient to patient. But the main thing is you have to evaluate the exact cause of Plantar Fasciitis either it's due to overgrowth of bone or age related wear and tear. Rest, ice, stretching, footwear modification are mainly things that we did in physical therapy. ![xplanfa1_3.jpg](https://cdn.steemitimages.com/DQmVx1jg5EApr9hJSZPVkaFK3jCQQqquySZjEYUwwiAajKc/xplanfa1_3.jpg) [Source](https://images.app.goo.gl/VZMLZmKR2czE7pec9)

### Ball/ Frozen Bottle Rolling This the exercise to reduce inflammation & redness on heel area, Ice is the best therapy for reducing inflammation and redness.

https://youtu.be/clTHavpjZ8U?si=aJ_f9Aa7Pg5Qs759 https://youtu.be/YeC1TQeOA8Y?si=EPr15C7QmjSwcFC6

### Heel Raise Exercise This exercise is perform to strengthen your calf muscles, also improve pain in heel, to stretch the muscles below your sole of the foot. https://youtu.be/dV4Yjv-gsyY?si=IUWdj3lBe4BPj5ZM

### Toe Curl Exercise Improve lung expansion, posture, enhance core stability, reduced breathing effort, stress and relaxation. Improve sleep pattern, and athletic performance.

https://youtu.be/azdPlkX8_1Q?si=VXu82IhwCgXlXY8L

### Calf Stretch Calf Stretches are to improve calf muscles working, as in some cases calf muscles tighten due to pain and inflammation so stretching is important to lengthen the shortened muscles. Calf are the supporting muscles in putting all our weight on foot. You can perform then either with a towel or band.

https://youtu.be/GfVZ_j2or3U?si=LWb6lr49D7wleVU8 https://youtu.be/jaMpFVNrCRk?si=Z_3bkQULfQa8oaQV

Also do soft tissue mobilization before performing these exercises to reduce pain. Perform 5, 5 repetitions on first week then increase accordingly. These are the exercises for beginners as other exercises can by performed by professionals and experienced physiotherapist or gym trainer. |Homework Task| |-| - What's Plantar Fasciitis? Write in your own words after getting knowledge from the lesson post. - How would you diagnose a plantar fasciitis? Any clinical investigation or assessment tests? - Try to practice at least 3 exercises that you have learned from the lesson. Share images, gifs or videos while practising. - Share your review after performing these exercises either on yourself, healthy individual or patient. ![divider1.png](https://cdn.steemitimages.com/DQmPwjhwDMeGJ2fBB2hsx2V682SGUJ1YTbozk6NqmM83vWn/divider1.png) |Guidelines| |-| *** - You are free to post in any community. - All country members are allowed. You can write your post in any language. - Plagiarism will not be supported. Content should be free of AI. (Content must be **steemexclusive**). - The Title of the Post should be **Steemit Learning Challenge-S21W5; Plantar Fasciitis"** - The tags are, #pti-s21w5 (the main tag must use in your post), #physicaltherapy, #learningchallange others tags are like your country as Pakistan, club status as club100, and #steemexclusive. - Try to use your pictures, videos or git to represent homework tasks. - Mention my username @ashkhan in your participation post. - Invite your 3 friends to participate in our contest. Upvote and Redeem the contest post so that more users participate in this and upvote. - Share your participation link under the comment section of this post. - Share your post on Twitter by adding a little information about your post and a specific hashtag like fashion, and share link on your post comment section. - **Contest will start at 00:00 (UTC) Monday 25th November 2024, and end at 23:59 (UTC) Sunday 1st December 2024.** - Subscribe to [Steem Physio & Rehab](https://steemit.com/trending/hive-127432) to share your physical therapy related content there. ### Reward **All 4 winners post will be rewarded by Sc01/Sc02.** > Each week we would like all Teaching Teams to make a post announcing the 4 people who have produced the best responses to the assignments and challenges. The selection of the 4 should be based solely on the quality of their post. Number of comments is no longer a factor to be considered. Cc, @pennsif @disconnect