Yoga for plantar fasciitis

Do you suffer with Planter  Fasciitis? 

It can be a right old pain in the foot!

Recently, I have been meeting and hearing of many people complaining of this uncomfortable condition of the foot.

​This condition usually presents in people between 40 and 60 years of age.  It is an inflammatory condition in the soft tissue of the part of the foot connecting the heel bone to the toes.  It is believed that exercising  or standing for long periods on hard surfaces, carrying excess weight or wearing poorly fitted or old shoes with poor arch support can cause this condition.  

Tightness of calf muscles and hamstrings can be a contributor as they limit dorsiflexion (this is the drawing of the foot up towards the shin).  Another contributor is a sudden increase in exercise like distance running and over-use or over-stretching.

The symptoms include pain (often at the heel) which is worse after sleeping or resting (often the first few steps are the most painful) and then improves whilst exercising before returning after more rest.  You may find it difficult to raise the toes from the floor whilst standing and sitting.

Most cases resolve within a year with non-invasive care and treatment and yoga often helps speed up recovery.
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Most people say their plantar fasciitis starts with pain felt on the large toe side of the foot just in front of the heel.  Over time, the discomfort can affect the arch.

Calf stretching like that experienced in downward facing dog in yoga is known to be effective in treating plantar fasciitis.  As the calf is stretched, foot pain often decreases.  It is important though that proper foot and knee alignment is maintained because poor alignment may actually have created the problem.  The foot needs to be in a neutral position where the heel bone is vertical rather than dropping inwards (pronation) or outwards (supination).

We need the feet to be able to pronate and supinate for healthy rolling foot movement and shock absorption in walking and running but we need to avoid over-use and extended periods of time in pronation or supination.
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There may a link between poor knee alignment and alignment issues with feet.  When the knees roll towards one another and track towards the big toe, there is risk of over-pronation (inward rolling of the foot).  When the knees point towards the little toes during slight bending, often over-supination results.

​Tracking knees correctly will  create improved foot/floor contact facilitating improved weight support and more efficient foot placement.  Eg in some poses, the big toe is reluctant to Stay in contact with the ground.

Generally speaking, whilst standing in a yoga mountain pose, aim for your knees to track the direction of your middle toes. 
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Look at your ankles.  Are they pronating (slanting towards one another) or supinating (rolling away from each other towards bow-leggedness)? Are your big toes lifting?  Does it feel like you are carrying your weight into the outside edges of your heels? I recommend practicing this in front of a mirror but I would be great to ask your yoga teacher to look at the backs of your ankles and heels.

​Therefore, for anyone already struggling with plantar fasciitis, please pay attention to your knee and foot alignment during yoga.  Poor alignment may aggravate your condition  Whilst neutral alignment may well result in improvement.

Another pose in which it is really helpful to pay attention to alignment is the chair pose.  Feel the feet firmly planted on the ground (including big toes) carrying the body weight through the whole of each foot.  Check for pronation and supination.  Guide your knees in the direction of your middle toes as you bend them.

A foot self-massage can be really soothing and helpful - particularly when done in the bath.  In my yoga therapy sessions, I can guide your through a series of stretches and exercises effective for the prevention of, or to alleviate plantar fasciitis.  It is important that these are done correctly to avoid aggravation or further damage. These exercises should then be practiced regularly until your condition is resolved and then occasionally after to prevent recurrence.  If you think this would be helpful for you, then book yourself an appointment via the booking system on my website.  Use the link  below for quick access.
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If you are practicing yoga at home rather than in a face to face class, it is a good idea to occasionally have a 1:1 face to face session so that things like foot and knee alignment are supporting your practice well.
 
Booking link
 
https://bookwhen.com/freedomyogaandrelaxation