Today I would like to share with you what I know about Plantar Fasciitis, what is that, what you can do to feel better, and how yoga can help you in every day life. Many will think why this topic, why not diabetes or pregnancy or asthma…in one of my classes I got a woman, aged around 50, and I notices that she was mostly sitting in the class and her face showed signs of pain. So, I asked her what the problem? And she shared.. very important to have communication with your yoga students, you need to learn what is the health issue the person may have and depends on that, you as a teacher, can create an individual practice for such person. Its not fun just to sit in a yoga class and do nothing.
What is Plantar Fasciitis? Plantar fasciitis is a cause of pain under the heel. It usually goes in time. Plantar fasciitis means inflammation of your plantar fascia. Your plantar fascia is a strong band of tissue (like a ligament) that stretches from your heel (calcaneum) to your middle foot bones. It supports the arch of your foot and also acts as a shock-absorber in your foot.
You are more likely to injure your plantar fascia in certain situations. For example:
- If you are on your feet for a lot of the time, or if you do lots of walking, running, standing, etc, when you are not used to it or have previously had a more sedentary lifestyle.
- If you have recently started exercising on a different surface – for example, running on the road instead of a track.
- If you have been wearing shoes with poor cushioning or poor arch support.
- If you are overweight – this will put extra strain on your heel.
- If there is overuse or sudden stretching of your sole. For example – athletes who increase running intensity or distance; poor technique starting ‘off the blocks’, etc.
- If you have a tight Achilles tendon (the big tendon at the bottom of your calf muscles above your heel). This can affect your ability to flex your ankle and make you more likely to damage your plantar fascia.
Small review to understand what we are dealing with today in our article. However, lets go to a part, what asanas you can do in this situation:
- Stretch lower keg, Yastikasana is very good for that
- Vajrasana – 2 times a day for a few minutes
- Supta Virasana
- Kneeling pose (sitting on flexed pose)
- One legged dog pose
- Warrior 1
- Adho Mukha Svanasana
- Baddha Konasana
- Malasana with bend forward
- Viparit Karani
- Upavista Konasana
Other recommendations that you can do at home, are:
- roll tennis ball under your foot daily
- soak your feet in the hot water
- put heating pad on the calves and after massage your calves
- do not walk barefoot at home
- wear shoes with support
- take fish oil capsules, 2 capsules each meal
Take care of your health, love your body and stay healthy!
Love and Light!