5 Yoga Poses to Relieve Plantar Fasciitis Pain

Plantar fasciitis is an unpleasant microtear or inflammation of the fascia that runs along the arch of the foot. One in ten people may experience it at some point in their lives, and it most commonly happens between the ages of 40 and 60.

Most cases of plantar fasciitis recover with non-invasive treatment every year, but in rare instances, surgery and injections may be needed.

A solid yoga regimen combined with mobility exercises can help lessen or even eliminate your plantar fasciitis symptoms and spare you months of discomfort.

Best Yoga Poses for Plantar Fasciitis

Simply put, a mechanical strain or stress on the plantar fascia or another component supporting and cushioning your foot is what causes plantar fasciitis. Stressors that are experienced repeatedly can tear or inflame the skin, which hurts.

Plantar fasciitis should not be disregarded even though it is fairly treatable. To avoid complications and excruciating heel pain, it is strongly advised that you consult with your doctor as soon as possible, especially in severe situations.

Check out this list of yoga poses that can alleviate plantar fasciitis pain and symptoms:

1) Mountain pose

Mountain Pose, which is straightforward and steady, is a great approach to gradually activating the leg muscles and foot fascia, thereby relieving plantar fasciitis symptoms.

Here’s how to do it:

• Stand straight as your large toes should just barely touch the ground.
• Put your feet back on the floor by softly lifting the balls of your feet.
• Your weight should be evenly distributed over both feet as you rock your body back and forth and then side to side.

2) Garland pose

In addition to stretching the ankles and arches, this pose applies pressure to the toes. It stretches the plantar fascia and promotes recovery from plantar fasciitis.

Check out the best ankle mobility exercises for beginners.

Here’s how to do it:

• To support your weight on the balls of your feet, kneel on the ground and tuck your toes beneath. The knees should be as far apart as possible.
• Exhale after inhaling and raising the arms above the head.
• The torso should be extended between the knees while the hands are brought to the floor.
• Arms out in front with each inhale. With each exhalation, lift the hip down and press the torso into the ground.
• For eight to ten breaths, maintain the position.

3) Hero pose

Hero pose is primarily intended to strengthen your abdominals, but it also works hard on the joints, muscles, and ligaments in your legs. Your ankle and foot's flexibility and strength will both increase thanks to this pose. This will help in relieving plantar fasciitis pain and symptoms.

Instructions to follow:

• Kneel on the ground.
• Legs should be spaced hip-width apart.
• Maintain a straight upper body.
• Sit back between your feet while bending and folding your knees.
• Like in the mountain posture, keep your upper body still.
• Your hands should be on your knees.
• Hold the position for a few minutes while taking a few deep breaths.

4) Chair pose

The chair stance is simply a squat. Plantar Fasciitis ligaments and your foot will experience prolonged, sustained tension as a result of the squat. It also strengthens the muscles in the supporting legs.

Check out the best leg exercises you must do for strength and conditioning.

Here’s how to do it:

• Take a mountain position by standing straight.
• Join your hands in front of your heart.
• Bend down as if you are sitting in a chair.
• Additionally, stop your knees from spreading out.
• Kneel down until your thighs are parallel to the floor.
• Hold this pose for 8-10 breaths.

5) Wide-legged forward bend

Your foot muscles and ligaments are pulled in two directions by the wide-legged forward bend: sideways and upwards. This position will have your Plantar Fasciitis ready for circumstances where your leg ligaments are pulled at strange angles.

Here’s how to do it:

• Pose in the mountain pose.
• Set your legs three to four feet apart.
• Now, bend your torso downward by breaking it at the groin.
• Do not bend your knees when you stoop to touch the ground.
• Don't force it, especially not by bending your knee, if you are unable to bend all the way down.
• For the benefits of this pose, you must keep your knee straight.
• Hold the position for 5–7 breaths, then release.

Conclusion

Yoga, one of the earliest known types of exercise that combines stretching, activity, and mental awareness, can be a great approach to ease heel pain, improve and stretch the foot muscles, and provide healthy low-impact exercise for persons with plantar fasciitis.