The name plantar fasciitis takes its name from the thick tendon on the bottom of the foot.
This condition can be excruciating, especially in the heel area. Upon rising in the morning, those suffering from this condition first experience sensations and stabbing pain. This tendon connects your toes to your heel and creates the arch on the bottom of the foot.
The Mayo clinic likens this tendon to a bowstring that becomes too tight. When this happens the ligaments and tissues tear causing inflammation and pain. As we know when anything is too tight it can break snap and create pain, especially If left untreated. If left thinking it will go away, know it does not go away but becomes worse.
What are the causes? There are many reasons one can suffer from this condition including :
Incorrect shoe support,
Weight/ pregnancy
Standing all day on hard surfaces
Undue pressure from running, ballet, jumping
Flat feet, high arches, and abnormal ways of walking.
The good thing is you can treat yourself once you understand why it is happening, make a few corrections and begin movements that will help to create relief and bring balance. To help reduce the tightness and pain you can start stretching the area even before you rise in the morning when it is at its worst.
The first step out of bed is most painful due to the tendon shrinking while you sleep. Once up and walking around it will loosen with the worst pain relieved due to mobilizing and loosening the area somewhat. Once you are standing or seated for long periods, as you might know, the stabbing pain often returns.
In this class, I will show you solutions using yoga techniques. I suggest using these techniques to resolve the issue and use these practices as a future preventative solution for the imbalance in the foot and calf. Whether you have this condition or not, knowing what causes this imbalance can help you. With this awareness and understanding and by adding these simple stretches to your practice, you can avoid the pain that may come later. Use it as prevention before you need it!
Like always enjoy your practice.
This sequence includes:
Foot and Ankle Stretching
Supta Padangusthasana ( Reclining Hand to Big Toe Pose )
Adho Mukha Svanasana ( Downward Dog )
Vrkshasana ( Tree Pose )
Prapadasana ( Toe Balance Pose )
Lunge Pose
Padangusthasana ( Hand to Big Toe Pose )
Virasana ( Hero Pose )
Dandasana ( Staff Pose )
Savasana ( Corpse Pose )