Yoga for Plantar Fasciitis | Holy Yoga Therapy

img_1868My husband is an IRONMAN and his ‘racing comrads’ often suffer from all sorts of muscular-skeletal issues.  A common one is plantar fasciitis.  When he first told me that one of his comrads was affected by this, and asked for me a remedy, I frankly had no idea how to approach it.  With much research, practise on students and personally using this to relief my ‘shopping feet’ (ok, I’m a bit dramatic now.. my shopping feet are just tired feet, not plantar fasciitis but you get what I mean..), I’ve found the below flow to be quite soothing.  Feel free to leave me your comments!
SPECIFIC ISSUEPlantar Fasciitis


THE BENEFITS OF YOGA FOR THIS ISSUE (SYMPTOM CONTROL)
Plantar fasciitis is the inflammation of the ligament (plantar fascia) on the sole of the foot that connects the heel to the toes.
The inflammation is a result of over-stressing the plantar fascia, commonly caused by a factors such as:
  1. take up of a new (usually weigh-bearing) exercise or increase intensity of an exercise, e.g. running
  2. obesity causing the foot to carry more weight than it can handle
  3. poorly fitting shoes, creating chronic holding patterns in the feet
  4. flat feet or unusually high arch
  5. uneven leg length or any chronic holding pattern that puts strain on one side of the foot abnormally
  6. switching from a long wear of heels suddenly to flat shoes
  7. tight hamstrings, calves and/or Archilles tendon
Ligaments have lower vascularity than muscles so yoga poses stimulates movement to the affected area, hence increasing the blood flow and speeding up recovery.
Aside from stretching out the culprits muscles causing the dysfunction, yoga draws awareness to any chronic holding patterns, allowing the sufferer to be conscious of his/her posture and alignment in their every day lives; not just when they are ‘in treatment’.

The breath work in yoga is particularly helpful for sufferers of plantar fasciitis to deal with the pain in the mornings, learning to breathe through the pain and allow the body to relax.

CONTRAINDICATION

1. If professional medical practitioner has advised against yoga
2. When the inflammation is very painful, do not engage in any yoga or weight-bearing activity to allow the affected area to rest and heal.

3. If there are any sharp pains while doing yoga poses, stop immediately.  Consult your yoga therapist to ensure the poses have been carried out correctly and if the sharp pain persists every time you get into a pose, stop and seek medical practitioner’s advice.

15-30 MINUTE FLOW

1. Staff pose (while in pose, repeat 10 sets of the following: 1. point toes forward  2. flex the foot)
2. Seated forward fold, using strap or hands to wrap around the ball of feet to flex the feet
3. Hero pose
4. From Hero pose (with both hands on the ground behind you for support, lean back and lift knees off 3-5 inches off the ground)
5. Garland pose (palms together, using elbows to push open from the inside of thighs)
6. Toe Squat (Kneeling with toes tucked under and let body weight sink into the heels, walk knees forward a few steps)
7. Hero pose (hold both hands into fists, press the fist onto the sole of the foot, using the weight of the body to massage the sole of the foot with the knuckles)
8. Childs Pose * Seek God and His power of healing

9. Legs up the wall *Final resting pose (10 breaths)

REFERENCES

  1. https://www.evolationyoga.com/can-practice-yoga-plantar-fasciitis/
  2. http://www.webmd.boots.com/foot-care/plantar-fasciitis-symptoms-diagnosis-treatment
  3. http://www.dailybandha.com/2013/09/plantar-fasciitis-myofascial.html
  4. http://myfiveminuteyoga.com/633/five-minute-yoga-challenge-reverse-the-curve/
  5. http://www.yogajournal.com/lifestyle/yoga-and-plantar-fasciitis/
  6. http://www.webmd.com/a-to-z-guides/plantar-fasciitis-cause
  7. http://www.active.com/fitness/articles/what-is-plantar-fasciitis
  8. http://www.runnersworld.com/training-video/toes-pose
  9. http://www.artofliving.org/yoga/health-and-wellness/Heal-heel-pain-with-yoga
*Disclaimer:
These suggestions offered in the Holy Yoga With LoveJosephine yoga classes or therapy programs on www.lovejosephine.com are not intended to replace medical recommendations by your medical practitioners. It is highly recommended and, in most cases, essential that you stay compliant to the treatment advice given by a western medical professional.The suggestions and educational resource offered by Holy Yoga with LoveJosephine on www.lovejosephine.com are meant to be observed and used in conjunction with medical treatment. Neither the therapy programs nor yoga classes are designed nor recommended to replace medical treatment.
The resources offered here are intended to complement and support the medical treatment targeting the specified issue, with the goal of enhancing the well-being of the patient.

 

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4 thoughts on “Yoga for Plantar Fasciitis | Holy Yoga Therapy

    • Hi there, it depends on the reasons for your weight gain. From a purely theoretical perspective, weight gain occurs when the amount of energy you consume is in excess to the amount of energy you use over a period of time. There can be many overriding factors causing the weight gain, ranging from physiological dysfunction to emotional issues.

      The short answer is yoga can help:
      1. if it’s to burn calories, you would have to engage in something like power yoga (which, given Plantar Fasciitis would be hard)
      2. with emotional issues that may be causing the excess consumption of food. The breath work and meditation can help manage those symptoms.

      Hope this is somewhat helpful!

      Like

      • Thank you! I found your answer very helpful! The weight gain is coming from not being able to exercise as much as I used to due to the plantar fasciitis and not switching my diet to match that. However, I think that as soon as I am cleared to exercise more again, I will try to do power yoga as it sounds like something I could definitely use!

        Like

      • I’m glad you reached out and found it helpful! Yes, the brain needs to adapt to the stomach requiring less food to ‘feel full’ over the period you are cutting down on the amount of food you consume. It’s always a tricky one during that transition period. Rest up! And hopefully the Plantar Fasciitis will recover sooner rather than later and you can get back into some more active sport/power yoga. All the best!

        Thanks again, for stopping by 🙂

        Like

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