Roughly 1 in 10 of us suffer from plantar fasciitis in our life, with the majority of people experiencing it between the ages of 40 -60. As it's a pretty common issue, we thought it would be helpful so share some ways to help reduce the discomfort that it causes.
Experiencing the discomfort can be triggered by people starting to run more and associated tightness. Stretching the calves can be one stretch to help alleviate the discomfort (see below).
What is planta fasciitis?
Inflammation of the thick band of tissue on the bottom of your foot (plantar fascia) is the reason for the sharp pain on your heal at the base of your arch - the condition is know as plantar fasciitis.
The pain is often increased when you put weight on the foot.
Stretches focusing on the calf and foot as well as stretching out the fascia can help relieve the pain and discomfort experienced.
Standing salute
Stand tall, with big toes touching
Inhale raise both arms to the side, bring hands together above the head
Engage quads, calves as you round through the feet
Gaze forward
Hold for 3-5 breaths
Exhale lower arms to the side
Repeat 3-5 times
A second option is to come to the tip toes as you reach upwards and back to the heals on the exhale with arms by your side
Standing pose - heals raised (can also raise arms)
Chair pose
Stand feet hips width apart
Inhale raise both hands upwards, bend the knees until quads are towards parallel to the floor
Hold - 3-5 breaths
Exhale - come to standing, shake feet / legs out
Repeat 3-5 times
Chair pose - raise heels
High Lunge (step forward)
Stand tall, toes touching
Inhale - raise arms towards ceiling, palms facing each other
Exhale - step forward with right foot. Right knee above ankle (in line with hip to give wide stance and better balance). Left leg straight, left heel of the mat
Hold for 3-5 breaths
Inhale - step right foot back to left
Repeat on left side - step forward with left foot.
High Lunge
Downward dog pose
Start in table top pose (hands underneath shoulders, knees under hips)
Inhale - press through the hands, raise hips and straighten legs downward dog pose
Hold
Inhale - raise heels off the floor
Exhale - lower heals to the floor
Alternative is to peddle the feet out (raise one heel and then the other, moving with breath)
Downward dog - both heels at one time or peddle feet alternately
Table top pose to forward fold
Start in table top pose
Inhale - press through the hands, raise hips and straighten legs downward dog pose
Exhale - walk hands back to toes, trying to keep legs straight
Inhale - come half way up looking forward, keeping legs straight
Exhale - forward fold and walk hands out to downward dog
Repeat - 3-5 times
Forward fold pose after Table Top to Downward dog progression
Sitting on your heels
Lower the bottom onto your heels with toes tugged onto the follow (you can also place a cushion onto your calves if it feels uncomfortable)
Sit back and relax (well kind off) - this will stretch the arches of the feet as well as the quads
Hold for as long as feels comfortable
Sit on heels, toes tucked
Squatting pose
Standing feet shoulders width apart, pointing 45 degrees to the side
Exhale - bend knees, lowering hips towards the floor
Heels can either stay on the floor or raise offering deep stretch through the length of the foot
Bring palms together in front of you, elbows can push against the inside of the knee
Hold for 3-5 breaths
Shake legs and feet out
Repeat 3-5 times
Squatting pose
Reclined pigeon
Opens up the glutes, hips and lengthens the spine
Inhale - Rest ankle onto opposite knee
Exhale - draw knee to chest, holding heel and toes of raised leg
Hold for 3-5 breaths
Repeat on both sides
Pigeon pose
Legs against the wall
Lay close to a wall
Place feet on the wall with legs straight
Palms face up, away from the body
Hold for as long as you want / can
Legs against the wall
Some points to remember
Avoid any poses that cause pain, make the pain worse
Be gentle on yourself
Should the pain remain (or increase) over an extended period arrange an appointment with a healthcare professional
