By Family Foot & Ankle Care, PC
February 16, 2016
Category: Foot Care
Tags: Heel Pain   Ankle Pain   Foot Pain   Stretching   Yoga  

 

Yoga and Foot PainFoot pain can range from your toes to your heel. When it comes to heel pain, also known as Plantar Fasciitis, affects 60% of individuals in their lifetime. When the thick tissue on the bottom of your foot called the Plantar Fascia becomes inflamed, it can become a daily annoyance. There are several ways to alleviate heel pain, but one treatment many do not know about is yoga. Yoga is an extremely popular form of exercise when it comes to self-healing, even your heels!
 
Yoga is a low-intensity, yet simple and impactful workout. Many people turn to yoga for relief of heel pain simply because other remedies have not worked for them. Women find it hard to rid their favorite shoes because their feet hurt, and yoga is a good alternative to fixing that problem. Below you will find different yoga positions that can help with your heel pain:
 
  • Downward Dog Pose: Go onto all fours and form a table, which means that your back forms the tabletop and your hands and feet form the legs of the table. As you breathe out, life your hips up, straighten the knees and elbows, and form an inverted V-shape with the body. Your hands should be shoulder width apart, feet hip width apart and parallel to each other. Your toes should point straight ahead. Press your hands to the ground and hold while taking long deep breaths.
  • Chair Pose: Stand up with your feet slightly apart. Stretch your hands to the front with your palms facing down. Do not bend your elbows. Bend your knees and gently push your pelvis down as if you would sit on a chair. Sink deeper if you can but don’t go beyond your toes.
  • Thunderbolt Pose: Kneel down with your knees touching each other. Sit in the opening formed by your feet. Do not sit on your heels. Place your hands on your thighs with palms facing upwards. Keep your spine erect and head straight.
 

Home Remedies

  • Tennis Ball: Roll a tennis ball under your foot everyday. This can help stretch the fascia and can also help the scar tissue line up correctly.
  • Stretch: Take the time to stretch your calf muscles in the morning for about 30 seconds.
  • Shoes: Be sure to wear shoes that fit your foot’s needs. Shoes should be comfortable during your daily activities.
 
For other foot and ankle pain remedies and treatments, contact your podiatrist today!

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