How Does Yoga Help You Get Relief from Plantar Fasciitis or Heel Pain?

As we all know, yoga does wonder for your body, mind and soul. It is an Indian ancient practice to drop weight and to be in good shape. Also, it has a spiritual side for it. A lot has been said about yoga and several countries are conducting research on this exercise form to understand it on deeper level.

One can secure health issues by practicing yoga poses or asana as they are called. It is said every asana has certain health benefits to proffer. A speedy recovery is on the horizon if you couple up your treatment plan with yoga asanas. Heel pain or plantar fasciitis is a condition that can limit your movement. This condition occurs due to inflammation of a thick patch of tissue that runs diagonally to the bottom of your feet and joins your heel bone to the toes.

Heel pain causes tremendous pain especially in the morning when you get out of your bed and move. As the day progresses, pain subsides a little, however chances of recurring the pain increases when you stand for a longer period of time ort try to get up after sitting for prolonged time span. This heel pain causing condition is commonly found in runners, overweight people, and those who wear shoes with insufficient support.

What are the symptoms?

As the name goes by, a deep, sharp pain starts in the foot near the heel. The pain is stabbing in the morning when you wake up and gradually decreases as the day goes by. This pain can be triggered by walking after prolonged period of sitting or standing. Also, it increases post exercise, not during it.

What causes plantar fasciitis or heel pain?

Your toes or plantar fascia is structured as a bowstring. Their major function is to prop up the arch of the foot and acts as a shock absorbent when you walk. Small tears can be formed in the fascia due to stress and tension on the bowstring. Stretching and tearing, if happened on repeatedly, leads to irritated or inflamed fascia. In most of the cases, the precise cause is unidentified.

How does yoga work for heel pain?

As described above stretching and tension on the bowstring is considered as a major cause behind the onset of heel pain. Thus, the thumb rule here is to put low pressure on the bowstring and steer clear of putting any pressure on the arch and heels. You must try out yoga poses that involves standing, stretching of calves and Achilles tendon, and poses that put gentle stress on the aches of the feet.

Following are some of the most useful and comfortable yoga poises you must try to speed up your heel pain recovery:

Toes pose

It stretches, strengthens, and elongates the fascia.

How to do it

This pose is difficult at first but you can master it with daily practice. Sit on the floor or mat in kneeling position. Lift up on your toes slowly whilst your knees anchored on the mat. Let your weight settled on your toes and hold this position for 2 to 3 minutes. Take long, deep breaths throughout the asana.

Garland pose

Stretches the ankles and calves

How to do it

Sit on your heels flat on the ground, your feet closer and thighs apart. Lean forward so your torso fits between your thighs and join your hands together whilst your elbows are pressing against each other. Hold the position for 30 seconds. Do not forget to breath.

Mountain Pose

Strengthens your legs and feet, and stretches the fascia

How to do it

Stand straight with your legs parallel and toes just about touching. List your feet gently and lower them down. Swing your body side to side and then backward and forward.

Bound Angle Pose

Stretches the feet, hips, thighs, and calves.

How to do it

Sit down keeping your back straight. Bend your knees and get them toward the pelvis and make your sole of your feet touches it. Pull your feet into your body as much as you can with the support of your hands. Hold the position for 1 to 3 minutes.

Prancing Feet Pose

Strengthens fascia and toes.

How to do it

Stand straight and gently lift one heel and sway on your toes. Keep that foot back and repeat the process with another foot.

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