Plantar fasciitis is considered to be one of the main causes of heel and arch plain, affecting professional athletes in particular. If you were to visit the doctor, the treatment measures would definitely include NSAIDs, ice massages and physical therapy. But did you know that yoga is an excellent way to recover from the discomforting symptoms of plantar fasciitis?
You might not be aware of this for a fact but there are certain yoga poses, which can resort to, for a speedier recovery. The only indication is to wait until the inflammation subsides, using yoga poses to stretch your soft tissues and reduce the tension on the plantar fascia.
Malasana (garland pose)
How it helps: this particular yoga pose can reduce the intensity or even completely eliminate the pain and rigidity caused by plantar fasciitis; practiced on a regular basis, it helps you stretch the soft tissues in the foot and ankle area.
Pose description: begin by squatting your feet, as close as it is possible. Make sure that the heels are on the floor. The knees should be kept at a distance, so that your torso fits comfortably in-between them. Bring your palms together and press the elbows against the inner part of the knees. Maintain the pose for one minute, then inhale and straighten your knees, returning to a standing pose.
Viparita Karani (legs-up-the-wall pose)
How it helps: this is one of the resting poses, recommended for those who suffer from plantar fasciitis. It reduces the existent tension on the plantar fascia, stretching the Achilles tendon at the same time.
Pose description: stand on your back, with the legs up against the wall (choose the distance according to your current level of mobility). Place a bolster or several folded blankets in the lumbar region, for proper support. Maintain the position for as long as it is comfortable, but at least for five minutes.
Adho Mukha Svanasana (downward facing dog pose)
How it helps: the downward facing dog pose is an excellent solution for plantar fasciitis symptoms, as it allows for the simultaneous stretching of the plantar fascia and rigid calf muscles.
Pose description: the body should be placed in an upside down V, with support on hands and feet. Make sure that the back is perfectly extended, as well as the knees, with the soles of the feet on the mat. Maintain the position for as long as it is comfortable, returning to the four-point support position when done.
Supta Padangusthasana (reclining hand-to-big-toe pose)
How it helps: this restorative yoga pose is more than suitable for plantar fasciitis patients, allowing for the proper stretching of the hamstrings and the plantar fascia. It also stretches the entire fascia of the leg, from the back of the hip, all the way to the calf.
Pose description: you can begin by lying on the floor, face up. You can support your head on a folded blanket for better support. Bring your left leg up, with the knee extended. Apply a strap at the level of the arch, drawing the forepart of the foot towards you. Maintain the position between one and three minutes, then switch to the other foot.
Utkatasana (chair pose)
How it helps: the chair pose is easy to perform and it offers countless benefits in return, helping you stretch your Achilles tendons and calf muscles at the same time. It also works to increase stability at the level of the foot, especially when practiced on a regular basis.
Pose description: begin by standing, with the feet slightly at a distance from one another. Bring your hands forwards, making sure that the palms are facing downwards and that the elbows are extended. Bend the knees and reach the imaginary chair position. Maintain the position for as long as it is possible, breathing in and out, in a gentle manner.
Virasana (hero pose)
How it helps: this simple yet highly efficient yoga pose will help you open the plantar fascia, reducing the tension in the area. At the same time, it works to stretch and relax both the Achilles tendon and the calf muscles.
Pose description: begin by kneeling on the floor and placing a folded towel/blanket, between the calves and the thighs. Make sure that the feet are wider than the knees and that your spine is straight. The arms should rest on the thighs, with the palms facing upwards and the thumb connected with the index finger. Maintain the pose between thirty seconds and one minute, extending the duration each day (up to five minutes).
Tadasana (mountain pose)
How it helps: the mountain pose is recommended to those who have flat feet, as well as for those who suffer from plantar fasciitis. It can be used to reduce the tension on the plantar fascia, plus stretch the calf muscles at the same time.
Pose description: begin by standing, with the legs close to one another. Raise your hands above your head, making sure that the fingers are interlocked. For the next steps, raise your heels, until you find yourself standing on your toes. Go up and down, making sure that the heels do not reach the floor surface. Perform four to five sets, each set including twenty repetitions.
As you have seen for yourself, these yoga poses are easy to perform, even if you do not have experience in this field. Keep in mind that plantar fasciitis can become worse, if left untreated and that, sometimes, medical treatment is not sufficient to work things out. Yoga can be of invaluable help, allowing you to stretch the tended plantar fascia and calf muscles at the same time. It does not have contraindications and it does not require too much time.
Moreover, it offers additional benefits, such as an improvement in the overall posture, a more efficient breathing capacity and an excellent state of relaxation. Try the yoga poses we have especially recommended in this article and, soon, you will notice a definite improvement, whereas your condition is concerned.