I often get asked about yoga for various minor ailments. One of them is plantar fasciitis.
From the Mayo clinic:
Plantar fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It involves pain and inflammation of a thick band of tissue, called the plantar fascia, that runs across the bottom of your foot and connects your heel bone to your toes.
Plantar fasciitis commonly causes stabbing pain that usually occurs with your very first steps in the morning. Once your foot limbers up, the pain of plantar fasciitis normally decreases, but it may return after long periods of standing or after getting up from a seated position.
Plantar fasciitis is particularly common in runners. In addition, people who are overweight and those who wear shoes with inadequate support are at risk of plantar fasciitis.
Here are some simple exercises you can do that may help:
Massage the bottom of your foot with a tennis ball. Do this while standing and set a timer for 5 minutes. Less than that just isn't enough. Some people say to use a golf ball you keep in the freezer. Because the tennis ball is softer, it may be easier to roll. If you can tolerate a hard golf ball, go for it. Because you have 5 minutes, work your whole foot–the heel, ball of the foot and arch. Vary the pressure. Do both feet, 5 minutes each foot. Your other foot will thank you.
Pick things up with your toes, such as the golf ball or marbles, or scrunch up a tea towel with your toes. This strengthens the arch. One of the causes of plantar fasciitis is weak arches. Often, this can be caused by wearing shoes with too much arch support and walking on engineered, smooth surfaces. Wearing shoes with good arch support may relieve the symptoms, but it doesn't get at the root of the problem.
You might not be able to do this one at home unless you have a 45-lb weight plate hanging around the house. So, head on over to the gym. You may need to bring your yoga mat with you as you will need to kneel on the floor. Find a quiet corner. Sit on your heels with your legs parallel and your toes pointing straight back. This pose is called Vajrasana. Have someone place a 45-lb. weight plate on your heels and calves. The plate should be pressing on your heel exactly at the same point as the pain is. Sit back on the weight plate. Try to sit for a few minutes, up to 5, but not longer. Some people may not be able to do this because of the pressure on the heel can be intense. But the way it works is that it relieves pressure on the plantar fascia. Some people love this.
I have never had plantar fasciitis, but my husband has. He swears by the Strassburg sock.
The yogic version of the Strassburg sock is to do Pyramid Pose with your front foot up the wall:
Let me know if this works for you. Leave a comment below!