Plantar fasciitisis a painful condition that occurs when the thick band of tissue in the bottom of your foot—called theplantar fascia—becomes inflamed. This condition typically causes sharp pain on your heel at the base of your arch, especially when you put weight on your foot.
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Yoga Poses for Plantar Fasciitis
Yoga poses that stretch the plantar fascia target the bottom of the foot and your calf muscles. Tightness in these muscles has been shown to contribute to plantar fasciitis. Yoga is an effective way to improve your flexibility and decrease pain.
Perform these poses in comfortable clothing, on a thin mat, and in bare feet. Hold each pose for several breaths, or between 30 and 60 seconds:
Upward Salute (Urdhva Hastasana)
Upward Salute ModificationIf you have difficulty with your balance, stand with your feet hip-width apart rather than with your big toes touching. If your shoulder movement is limited, reach out to your sides at a height that is comfortable.
Upward Salute Modification
If you have difficulty with your balance, stand with your feet hip-width apart rather than with your big toes touching. If your shoulder movement is limited, reach out to your sides at a height that is comfortable.
Chair Pose (Utkatasana)
High Lunge
Tabletop to Toe Pose
Screaming Toe PoseThe Toe Pose is sometimes called the “Screaming Toe Pose,” and for good reason. This pose places a significant amount of stretch along the bottoms of your feet. Early on, you might need to hold this pose with your hands resting on the ground in front of you rather than attempting to sit back on your heels.
Screaming Toe Pose
The Toe Pose is sometimes called the “Screaming Toe Pose,” and for good reason. This pose places a significant amount of stretch along the bottoms of your feet. Early on, you might need to hold this pose with your hands resting on the ground in front of you rather than attempting to sit back on your heels.
Downward Dog (Adho Mukha Svanasana)
Seated Forward Bend (Paschimottanasana)
Savasana with Feet Against Wall
Garland Pose ModificationIf you can’t squat low enough to perform this pose, place a folded blanket under your heels.
Garland Pose Modification
If you can’t squat low enough to perform this pose, place a folded blanket under your heels.
Garland Pose (Malasana)
What Other Treatments Help Plantar Fasciitis?
While stretching exercises are an important part of treatment for plantar fasciitis, other steps can also help reduce your symptoms. These include:
When To See a DoctorIf you’ve been performing yoga poses for your plantar fasciitis but continue to have symptoms after a week or two, see a doctor.
When To See a Doctor
If you’ve been performing yoga poses for your plantar fasciitis but continue to have symptoms after a week or two, see a doctor.
Summary
Plantar fasciitis can be very painful, and left untreated, it can significantly affect your ability to walk. Be proactive and address your symptoms early. Even with treatment, this condition can take several months to improve.
Yoga for Pain Relief
Frequently Asked QuestionsAvoid exercises that put a lot of pressure on your feet, such as standing for long periods of time, walking longer distances, and running when you’re recovering from plantar fasciitis.Even with proper treatment, it can take several months for plantar fasciitis symptoms to go away.If walking barefoot increases your pain, avoid this activity as much as possible until your symptoms improve.
Frequently Asked Questions
Avoid exercises that put a lot of pressure on your feet, such as standing for long periods of time, walking longer distances, and running when you’re recovering from plantar fasciitis.
Even with proper treatment, it can take several months for plantar fasciitis symptoms to go away.
If walking barefoot increases your pain, avoid this activity as much as possible until your symptoms improve.
3 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Academy of Orthopaedic Surgeons.Plantar fasciitis and bone spurs.Yoga International.Yoga for plantar fasciitis.Rhim HC, Kwon J, Park J, Borg-Stein J, Tenforde AS.A systematic review of systematic reviews on the epidemiology, evaluation, and treatment of plantar fasciitis.Life(Basel). 2021;11(12):1287. doi:10.3390%2Flife11121287.
3 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Academy of Orthopaedic Surgeons.Plantar fasciitis and bone spurs.Yoga International.Yoga for plantar fasciitis.Rhim HC, Kwon J, Park J, Borg-Stein J, Tenforde AS.A systematic review of systematic reviews on the epidemiology, evaluation, and treatment of plantar fasciitis.Life(Basel). 2021;11(12):1287. doi:10.3390%2Flife11121287.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Academy of Orthopaedic Surgeons.Plantar fasciitis and bone spurs.Yoga International.Yoga for plantar fasciitis.Rhim HC, Kwon J, Park J, Borg-Stein J, Tenforde AS.A systematic review of systematic reviews on the epidemiology, evaluation, and treatment of plantar fasciitis.Life(Basel). 2021;11(12):1287. doi:10.3390%2Flife11121287.
American Academy of Orthopaedic Surgeons.Plantar fasciitis and bone spurs.
Yoga International.Yoga for plantar fasciitis.
Rhim HC, Kwon J, Park J, Borg-Stein J, Tenforde AS.A systematic review of systematic reviews on the epidemiology, evaluation, and treatment of plantar fasciitis.Life(Basel). 2021;11(12):1287. doi:10.3390%2Flife11121287.
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