YOGA FOR PLANTAR FASCIITIS
What is plantar fasciitis?
The sole referred to as the plantar area. Plantar fasciitis is a chronic inflammation of the "bowstring-like" ligament stretching underneath the sole, also referred to as the plantar fascia, which attaches at the heel.
Plantar fasciitis causes pain and tenderness in the bottom of the foot. The sensitivity is usually toward the heel, but the entire sole can be affected. A sign of abnormal tension or tightness that can lead to plantar fasciitis is a bony prominence that develops where the inflamed plantar fascia attaches to the heel bone.
• Right around 10% of people will suffer from plantar fasciitis in their lifetime.
• A whopping 89% of plantar fasciitis sufferers experience plantar fascia softening
• In one study, the combination of foot orthosis and an adjustable dorsiflexion night splint resulted in a 47% decrease in pain
• Plantar fasciitis accounts for between 11-15% of all adult foot symptoms requiring the care of a medical professional.
• Amazingly, 90% of plantar fasciitis cases can be healed with conservative, in-home treatments.
• Obesity is a factor in 70% of plantar fasciitis cases.
Yoga Asanas for Plantar Fasciitis:-
1. Toe Pose (Yin Yoga)
• Toe Pose strengthens your fascia and decreases its inflammation.
• Carefully, place yourself in a kneeling position with your toes curled underneath.
• Remain in that position as you keep supporting more and more of your weight on your heels.
• Remember it’s not about your heels going flat to the floor, lean onto them as much as you can.
• It can hurt a little bit at the beginning but try to hold it for at least 2.5 minutes and then more as the time passes by.
• Do not push yourself to get fast results, and remember always to keep breathing.
2. Thunderbolt Pose (Vajrasana):-
• You can start with Dandasana (Staff Pose) to give your legs a little stretch.
• Then, bring your feet under your hips in a sitting position.
• The thumbs of both feet and your knees should be touching.
• Maintain your spine and neck utterly straight as you close your eyes, push your shoulders gently to the back, and slowly inhale and exhale.
• Try to stay focus on this pose for about 5 minutes.
3. Hero Pose (Virasana):-
• Kneel down and slowly try to sit between your feet.
• If it feels a little uncomfortable at the beginning, you can use a block and put it between your feet to help with the sitting.
• Inhale and exhale a few times deeply while your body gets familiar with the pose.
• Place your hands close to the knees with palms facing down.
• Your head should be pointing straight ahead.
• Hold Hero Pose during 30 seconds to 1 minute.
• When finished, you can shake your knees and ankles a bit.
4. Garland Pose (Malasana):-
• Before you even start, get yourself a mirror to do this pose, it will get a lot easier!
• Place your feet a little wider than just hip-width apart and softly turn your toes out.
• Squat your hips as down as possible.
• Then bring your elbows inside the knees and put your hands in prayer position.
• If your heels lifted, that’s fine, with regular practice you will eventually be able to lower them down.
• Hold for five breaths and relax.
• As a little tip, you can practice with regular squats to warm up before this pose.
• Do not forget to be patient and go to the same rhythm as your body.
What Food to eat?
• Green Leafy Vegetables
• Omega 3 Fatty Acids
• Citrus Fruits
• Olive Oil
• Nuts and Seeds
So these are the food to eat and yoga asanas to do if you are suffering from Plantar Fasciitis.