Got heel pain? Found in runners and folks who spend a lot of time on their feet, plantar fasciitis is often the cause of heel pain. Yoga for plantar fasciitis treatment can help ease the pain, depending on the cause and severity. Any weight-bearing exercise may cause added problems if the injury is severe. With milder symptoms, or just tight fascia (the thick connective tissue that extends from the heel to the toes and creates the arch of the foot), yoga can be part of a treatment plan and help prevent reoccurring bouts. Check with your doc and don’t do any yoga poses that cause further pain.
These yoga poses for plantar fasciitis will keep your calf and foot muscles flexible. From yoga pro Jennifer Elliott:
Yoga for Plantar Fasciitis Treatment
To decompress the front of the ankles you can sit on your feet. Start my bringing your feet underneath your sit bones while keeping the heels together. If this is relatively comfortable you can sit here for a couple of minutes. For those who are a bit more flexible you can place your hands on the floor behind you and lean back allowing the knees to lift off the floor, stretching the front of the ankles. Slowly lower the knees back down. If you ever feel discomfort in the knees then either place a blanket in the knee crease to keep the joint open or you can elevate the hips by sitting on a block or other prop.
The higher the hips, the less pressure on the knees and ankles. If there is still discomfort in the knees then come out of the pose. Next, curl all ten toes under on the mat and bring the heels together. See if you can sit on the heels. This will stretch the toes and the plantar fascia. If it is a new stretch for you, you may only be here for a breath or two. Eventually it will feel more comfortable and you can stay here for several minutes.
Finish off with a downward-facing dog, and you’ve completed your yoga for plantar fasciitis treatment.
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