Yoga For Plantar Fasciitis

by Carolyn Weatherson

What is Plantar Fasciitis?

     The fibrous band of tissue (fascia) connecting the heel bone to the base of the toes has become inflamed.  This could be caused by many different things, walking or running on hard surfaces, tight calf muscles that limit range of motion, having flat feet or very high arches, and general overuse.  Women tend to be more prone to plantar fasciitis.  You will most likely feel mild pain in your heel to start and left unattended it can gradually get worse.  Icing the inflamed fascia and giving the foot a rest is a good place to start.  You also need to stretch it out.

Yoga can help a great deal.

    If this painful condition is left unattended, it can lead to pain elsewhere in the body.  The foot bone's connected to the leg bone....it can throw your knees, hip, back and shoulders out of whack.  So let's get to it and stretch it out.

What to do:

   The first steps out of bed when you have plantar fasciitis can be a real bugger!  Before you get out of bed roll your ankles out for a few minutes.  Then sit up and massage the soles of your feet with your thumb.  Firm pressure sliding up the arch of your foot and back down.  Next, step out of bed and make your way slowly to a wall.  Come into a stretch by standing 6 inches from the wall and stepping one foot way back ( 2 to 4 feet) bend the front knee over your ankle and press your back heel down.  Press your palms into the wall at shoulder height  Hold for one minute then lift back heel a bit and slightly bend the back knee.  Hold for another minute.  Repeat on the other side even if you only have fasciitis on the one side.

    Another great tip is to stand on a tennis ball and roll it under your foot.  Roll it back and forth under your foot working your toes, ball of the foot, arch and heel.  Keep your other foot firmly planted on the floor with your toes spread.

     Remember, if you have been sitting for a long time at your desk you'll need to warm up the feet again and stretch it out before striding away.

     Buy yourself a good pair of shoes with shock absorbing soles to go about your daily life in.

   Some wonderful yoga poses to help stretch out the fascia are Adho Mukha Svanasana and Ashwa Sanchalanasana.  All poses that stretch the calf, Achilles tendon and plantar fascia will do wonders for you.

If there is no improvement after a few months of resting, icing and stretching please see your doctor.  You may require special treatments.