Try Practicing Yoga for Plantar Fasciitis Relief
Yoga is a complex and ancient practice with a myriad of benefits for the body, mind, and soul. It helps us stay flexible, strengthens our muscles, and achieves better mental clarity. Yoga is also an excellent remedy for foot pain and other discomforting manifestations of plantar fasciitis.
This practice can support faster healing of the plantar fascia, strengthening and lengthening the muscles in that area.
Treatment possibilities for plantar fasciitis
If you are suffering from heel pain, it’s quite possible plantar fasciitis is responsible. Plantar fasciitis is the inflammation of a large and thick length of tissue that runs along the bottom of your foot. This tissue connects your toes to your heel bone. The pain typically resides in the heel area. Runners, people who stand for long lengths of time, and folks who don’t have proper support from the shoes they wear are most prone to developing this. Before you begin practicing yoga, you should consider seeing a podiatrist. Based on your exam and the treatment recommended (such as these massage rollers and balls), you can best determine if yoga is the best course of action.
Yoga can potentially alleviate the pain caused by plantar fasciitis. This is achieved by stretching the foot and calf muscles, reducing the tension in the plantar fascia.
Can yoga be used to prevent plantar fasciitis?
While yoga cannot prevent the appearance of plantar fasciitis, it can certainly work to reduce the risk factors associated with this condition. With poses that require extension (also known as dorsiflexion), the plantar fascia is tightened and hopefully, the pain is mitigated.
Top 10 yoga poses for plantar fasciitis
Downward-facing dog pose will help you stretch not only the plantar fascia but also the hamstrings and calf muscles. It is a well-known fact that the plantar fascia is connected with both muscle groups; if these are tight, they will have a negative impact on the foot arch and fascia. On the other hand, by stretching them, you will obtain relief from the manifestations of plantar fasciitis (pain, inflammation, etc.).
Also known as a resting pose, the legs-up-the-wall can reduce the pressure experienced at the level of the plantar fascia. As you maintain your feet in the air, you’ll notice a sensation of relaxation. It’s worth mentioning that this pose can stretch the lower leg muscles in a gentle manner, helping to relieve pain present in that area. If you don’t have an actual wall at your disposal, try it on a block, as pictured.
When practiced correctly, squatting poses can be quite beneficial for those who suffer from plantar fasciitis. Garland pose is useful when it comes to stretching the tensed Achilles tendon, as well as strengthening the muscles of the lower leg. It works to build up flexibility and provide pain relief, not only in the plantar fascia but also in the ankle area. If it’s not comfortable to come a couple of inches away from the ground, walk the feet wider and/or sit on a block for support.
Toe squat pose
Toe squat pose can be transformative, working wonders not only for the tensed plantar fascia but also for the discomfort experienced in the muscles of the lower leg. It strengthens the ankles and reduces the pain radiating from the plantar fascia; by performing it on a regular basis, you will improve your overall balance and be hopefully be able to walk without pain. It also ensures the gradual increase of mobility with consistent stretching. For a less dynamic toe squat than pictured, bring your hands to the ground and potentially move your knees wide as you stretch your arms forward. You’ll also enjoy a lovely stretch to your spine in this variation.
Mountain pose is one of the most beneficial solutions against the manifestations of plantar fasciitis. It works to improve overall posture, reducing the tightness experienced in the sole of the foot. Moreover, it stretches the calf muscles and hamstrings, relieving the foot pain. It is a well-known fact that stretching the Achilles tendon, as well as the muscles of the gastrocnemius-soleus complex is beneficial for those who suffer from foot pain.
Bound angle pose
The bound angle pose ensures a long stretch of the hips and thighs. It’s beneficial for plantar fasciitis manifestations in that it guarantees an active stretch of the leg and heel muscles. Performed on a regular basis, it increases the flexibility in the area and reduces the tension experienced in the plantar fascia. As it brings both flexibility and strength, it is also recommended for those who suffer from flat feet (with subsequent plantar fasciitis).
Warrior One pose
Warrior One might seem a bit complicated at first, but it has a lot to offer. It is one of the most beneficial yoga postures for plantar fasciitis because it helps you achieve a deep stretch at the level of the heels (due to the specific positioning of the feet). Moreover, it strengthens the lower leg muscles, bringing pain relief and reducing the risk of injury in the plantar fascia, as well as the heel.
Intense side stretch pose
The intense side stretch pose is often recommended to those who suffer from flat feet, as well as plantar fasciitis. On one hand, it works to stretch the gluteal muscles and the hamstrings; on the other hand, it lengthens the tight calf muscles, making the plantar fascia less rigid. It is one of the best poses for strengthening leg muscles, being able to improve overall balance and posture.
As a general rule, you can resort to hero pose when your legs are tired and you want to relax. With regard to plantar fasciitis, this pose can strengthen the muscles of the lower limbs and especially the ones in the ankles. It works to strengthen the arches of the feet, improving the circulation in the area and preventing the subsequent inflammation caused by the tensed plantar fascia. If your knees have trouble tolerating this posture, try sitting on a yoga block or bolster.
Staff pose is simple to execute and one of the best choices when it comes to a diagnosis of plantar fasciitis. It can lengthen the otherwise tight calf muscles and activate the muscles of the feet. As it stretches the lower leg muscles, it also works to reduce the tightness in the muscles of the feet. It can improve posture as a general benefit and prevent foot tiredness. You can take it easy or work internally to turn on core muscles. Most importantly, focus on the lengthening of your calves and flexing the feet.
Practicing yoga for plantar fasciitis have plenty of benefits to offer. Enjoy your practice and here’s hoping you experience some relief!