Troubled by Plantar Fasciitis? Relieve the Pain with these 5 MOVES in 7 DAYS!
Plantar fasciitis is an inflammation of the plantar fascia, which is a ligament that runs along the sole of the feet, connecting the heel bones to the ball of the foot. You have one on each foot. When these bands become inflamed, irritated, or torn, you have plantar fasciitis, resulting in pain in the heel of the foot.
What are the CAUSES?
Some of the causes include –
- Standing and walking for long hours
- Running for a long distance
- Flat or overpronated foot
- High arched foot
- Wearing footwear with soles unsuitable for the arch of the foot
- A sudden increase in body weight
What are the SYMPTOMS?
Some of the symptoms include –
- Pain around the heels when you first put the feet down to walk upon waking up in the morning
- Pain around the heels when standing up after a prolonged period of sitting
- Pain around the heels after standing or walking for a prolonged period
What can be worse than experiencing a sharp pain in your heel first thing in the morning or after you have been sitting for a while at a party?
While it is normal for your muscles to feel a little stiff in the mornings, however, it is not normal to experience intense heel pain with the first few steps out of bed each day. Plantar fasciitis can be a painful condition indeed. And that leads to frustration as the ability to move around to get things done is greatly slowed down, productivity is largely reduced and many have to give up on their favorite sports/ activities.
Because plantar fasciitis often originates from tight muscles in your feet and calves, leading into the Achilles tendon and plantar fascia (ligaments), strengthening and stretching those muscles regularly will help to release tension in the back of your heel. This helps absorb shock as you walk and supports the arch of your foot and therefore providing more support for the foot structure, thus minimizing the risk of inflammation.
With these 5 simple Yoga Moves, we aim to stretch and improve the strength of your Achilles tendon and lower leg muscles and therefore, alleviating all the symptoms once and for all.
And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.
MOVE #1 (Mountain Pose in tip-toed)
Stand tall with the feet hips width apart and hands tucked at the hips. Take a deep inhale, and as you exhale, slowly lift the heels off the mat, balancing on the balls of the feet. Try to hold this lift for 10 counts. (Pose can be done facing a wall so that both the palms can be placed on the wall as a support). Repeat twice.
MOVE #2 (Deep Squat and tip-toed Variation)
Slowly squat with the feet planted firmly on the mat and palms planted in front of the feet. With a deep inhale and exhale, slowly lean your weight onto the palms, and using the palm as support, gradually lift the heels off the mat. Hold this pose for 10 counts. Inhale and exhale, release the pose, and repeat.
MOVE #3 (Table Top & variation)
Come onto the fours, with palms below the shoulders and knees below the hips. Inhale and exhale, gently lift the knees off the mat and push the hips towards the back and press the ball of the feet into the mat to stretch the sole. Hold the stretch for 5-10 counts. Inhale and exhale to come back to the initial position. Repeat the pose.
MOVE #4 (Stick Pose with feet-flex variations)
Stretch both legs out and sit up tall with the palms planted on the mat, slightly behind the hips. With an inhale and exhale, gently press the palms into the mat and lift the spine through the top of the head, (dorsi flex) flex the toes toward yourself (photo on the left). Hold the dorsi flex move for 5-10 counts. On the next inhale and exhale, (plantar flex) flex the toes away from yourself. Hold plantar flex move for 5-10 counts. Repeat the same actions alternately.
MOVE #5 (Downward Facing Dog and variations)
(Photo on left ) Come on to the fours. With an inhale and exhale, tuck the toes and push the knees off the mat. Slowly step the feet back, widening the distance between the palms and feet (Photo on the right). With an inhale and exhale, try to slowly drop the heels closer to the mat. Alternatively, after pushing the knees of the mat, slowly step the feet forward, closing up the distance between the palms and feet (Photo in the middle). With an inhale and exhale, try to drop the heels towards the mat and in addition, try to lift the toes off the mat. Repeat the pose.
In addition to what was mentioned above, this very common condition can be improved, simply by making a few modifications to your lifestyle.
For example, wearing footwear more suitable for the arch of the foot, gradually increasing the intensity and duration of any workout, or even avoiding a sudden increase in your body weight.
We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with these movements, WE ASSURE YOU that you will feel relief soon.
GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.
We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!