Plantar fasciitis yoga

(November 9, 2010)

I was diagnosed with plantar fasciitis 20 years ago.I don�t have pain when wearing orthotics I tried Bikram yoga but it caused intense pain in my foot.I assume from being barefoot in class. Should I wear running shoes?

Plantar fasciitis refers to tearing, tightening or inflammation of the plantar fascia which is a ligament that extends from the toes to the heel at the bottom of the foot. It is one of the primary causes of heel pain. Many runners are vulnerable to this condition as are those who spend prolonged periods of time on their feet. The pain caused by plantar fasciitis can range from mild to debilitating. Plantar fasciitis treatment includes splints that prevent the plantar fascia from tightening, massage therapy and rest. Treating or managing plantar fasciitis with yoga has also become popular as a form of physical therapy.
Yoga poses for plantar fasciitis are also believed to be beneficial in alleviating symptoms. There are many poses in yoga that help to stretch and relieve tension from the plantar fascia area and the surrounding muscles. Adho Mukha Svanasana (Downward Facing Dog Pose) is one such exercise that helps to stretch the muscles of the fascia and also the calves. To perform this exercise, get down on the ground on all fours. Stretch the arms and elbows, raise the knees and pull back the back and hips slightly. Stretch the legs and push the back and pelvis upwards so that the body forms the shape of an inverted V. Other beneficial plantar fasciitis exercises include Parsvottanasana (Intense Side Stretch Pose). To perform this pose, stand with the feet together and hands by the sides. Turn the right foot a bit and take a forward step with the left foot. Keep the forearms behind the back and slowly bend forwards towards the left leg. Bend as much as is comfortable, hold the pose and then slowly resume original position. The Dandasana (Standing Side Stretch) is also known to be effective in alleviating heel pain. Most of these poses are included in sessions meant to treat plantar fasciitis with yoga. There are many yoga classes that cover a wide range of yoga poses. These help to strengthen the muscles in different parts of the body. Poses that involves proper positioning of the feet are beneficial for those with plantar fasciitis.
Plantar fasciitis yoga helps to improves strength and flexibility of the plantar fascia. However it is important to consult a doctor before staring any yoga program since certain movements may worsen the pain. A proper diagnosis of the condition is also necessary. If plantar fasciitis is confirmed, discuss with the doctor the possibility of performing various types of physical therapy or yoga. You can then practice under the guidance of a trained professional who will be able to guide you about the correct manner of performing various yoga poses.

Submitted by A on November 9, 2010 at 05:00

Planatar fasciitis can be described as a condition or an inflammation in the Plantar Fascia, the tissue which runs along the bottom of the foot. This condition can cause immense heal pain, which is more like a stabbing pain that generally occurs with your first step soon after you wake up. As your foot gradually limbers up, the pain should decrease. However, the pain can come and go throughout the day, if you spend a long period of time sitting or standing. It is possible to treat this condition, with the help of medication. However, it is also important to follow a proper plantar fasciitis fitness plan, which could comprise various options that can help alleviate the discomfort caused by the condition. This could include a combination of medication, home remedies as well as a plantar fasciitis exercise regime. Given below are some exercises that can be a part of a plantar fasciitis fitness program:

Treating plantar fasciitis with yoga
There are a few plantar fasciitis yoga asanas, - certain yoga poses that can alleviate the pain caused by plantar fasciitis. However, before performing these plantar fasciitis yoga poses, it is important to ensure that you perform the required stretching exercises, to avoid any further damage or injury to the foot. Some of the most common plantar fasciitis yoga exercises are:
• Pavanmukhtasana (The Wind Relieving Pose)
• Virabhadrasana I (The Warrior Pose I)
• Ardhapadmasana (The Half Lotus Pose)
• Baddha Konasana (The Bound Angle Pose)
• Adho Mukha Svanasana (The Downward Facing Dog Pose)
• Tadasana (The Mountain Pose)

Some of the yoga poses mentioned above are also useful for curing other foot and heel conditions and therefore can be a referred to as Achilles tendonitis yoga poses too.

Treating plantar fasciitis with Pilates
Pilates refers to a physical fitness program that can help improve a person’s overall health. This form of exercise can help increase your physical as well as mental wellbeing. At the same time, it can increase your strength and flexibility and also your muscle tone. Like yoga and walking, Pilates is a mild form of exercise that can help in weight loss and stress reduction too. Moreover, Pilates can be used as a preventive approach towards several foot related problems, including plantar fasciitis.

Since the pain caused by plantar fasciitis is the worst when you first wake up in the morning, health experts recommend three of four minutes of stretching and toning exercises as soon as you wake up, while you are still in bed. The Achilles tendon stretch is the best exercise to perform in the morning. However, it is important to get advice from a doctor, before attempting to treat plantar fasciitis, with the help of exercises.

Submitted by A on September 12, 2010 at 12:01

Yoga Poses for Plantar Fasciitis 

One of the best yoga poses to treat plantar fasciitis is to sit on your heels in the thunderbolt position, at least twice a day.  The thunderbolt pose is an amazing exercise that can help to rebuild or influence the shade of your arches and heels.  Ideally it is the best form of exercise or sitting position helping to ease the condition of plantar fasciitis. The thunderbolt pose is highly effective when you place your heels close to each other rather than apart. Another important yoga asana is the reclining hero pose which also works as remedy for the painful arches.  The reclining hero pose also known assupta virasana must be done under the guidance of a qualified yoga instructor. Also remember that if you are suffering from any kind of pain in the knees or facing discomfort, stop performing any of the exercises immediately.

As often as you can without putting strain or pressure on your arches, try to stretch your calves, the Achilles tendons and the soles of your feet as often as possible during the day.  With the help of yoga instructor the one leg-dog pose also known as ekapadaadhomukhasvanasana must be practiced to keep the discomfort and pain of plantar fasciitis away.  Experiencing yoga for the relief of plantar fasciitis will greatly benefit your health and the condition in general. Another critical pose aka virabhadrasana or the warrior pose is extremely beneficial to the condition of plantar fasciitis. In addition the mountain pose or the Tadasana is also helpful in treating plantar fasciitis. The mountain pose is extremely useful in strengthening the muscles that supported the arch.

Most of these yoga positions are useful in relieving discomfort and strengthening the arch muscles. These yoga exercises can be greatly performed under the guidance of instructor without any side-effects, rather, they have been known to be helpful to those were being suffering for many years.  The above-mentioned asanas or exercises help to enhance the circulation of blood at the flow of energy to the affected parts.

Submitted by C D on June 24, 2008 at 05:27

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