Yoga for Plantar Fasciitis: Easing Heel Pain

Yoga for Plantar Fasciitis: Easing Heel Pain

You awake each day, stretch your legs, ready to get going. But when you step off your bed and put your feet on the floor, you suddenly say, “No way!” Your feet are painful and stiff, and you cannot walk without stumbling. 

What’s the reason?

It could be that you are suffering from plantar fasciitis, an inflammation of plantar fascia. Although this is a painful condition, yoga for plantar fasciitis can help with some great stretch exercises to heal.

This article will discuss yoga poses you can do yourself, stretching out your muscles and fascia to ease the discomfort caused by plantar fasciitis. Let’s jump right into it.

What Exactly Is Plantar Fasciitis?

Plantar fasciitis is an inflammatory condition that develops when the thick layer of tissue that runs along the foot’s bottom—known as the plantar fascia—becomes inflamed. This condition usually causes pain in the heel near the bottom of the arch, particularly when pressure is applied to the foot.

What Exactly Is Plantar Fasciitis

The perfect method of relieving the pain caused by plantar fasciitis is by stretching your muscles and fascia on your foot and calf. Yoga postures can be an excellent method of stretching these structures.

You might Also like This: Best Yoga Poses for Two People

Yoga for Plantar Fasciitis

Stretching your legs and feet can alleviate pain caused by plantar fasciitis by decreasing inflammation, increasing flexibility, and getting your feet into a more balanced posture. 

It’s crucial to remember that although yoga for plantar fasciitis may benefit treatment, it could also be detrimental if done improperly. 

Yoga for Plantar Fasciitis

Insufficient stretching can cause the tissues within your foot to tear and become more painful, extending the recovery process and causing more harm than good.

It’s also a good idea to talk with your physician if you’re thinking of doing yoga for plantar fasciitis and then work with a certified yoga instructor. If you’re trying yoga alone, there are a few points to be aware of before you begin.

  • If a pose causes discomfort or pain at any point, it is desirable to stop the practice immediately and take a rest.
  • Be aware of the position of your knees and feet. Do not stand on the edge of your feet or let your knees bow inward or outward.
  • Yoga isn’t a quick cure. Regular practice can help treat the problem; however, yoga alone is not a solution.
  • Begin with simple postures that stretch your legs and feet. Do not overdo it, and be patient with yourself throughout the process.

Best Yoga Stretches for Improving Plantar Fasciitis

As a guideline, avoiding stretches with minimal impact (most will be!) and avoiding stretches that place much pressure on your heel or arch or require sudden moves is excellent.

Yoga for plantar fasciitis poses that stretch the calves or Achilles tendon postures that gently stretch the arch of your foot are perfect for treating plantar fasciitis. Here are five ideal yoga poses.

Toe Pull From Thread-The-Needle Pose (Urdhva Mukha Pasasana)

This exercise helps extend the plantar fascia, the longest section which connects to the most significant toe. Crossing one leg over the knee opposite can be done while sitting on a stool.

Yoga  Toe Pull From Thread-The-Needle Pose (Urdhva Mukha Pasasana)

  1. When your left ankle is placed over your knees, bend your left foot a bit so that the sole of your foot points toward you.
  2. Relax your right hand over the right thigh, firmly in place. Then, using the left hand, grip the toes of your left foot.
  3. When you exhale, pull the toes towards your left knee.
  4. Inhale and then move the toes towards the heel of the left foot.
  5. Repeat this a few times.
  6. Release and repeat the hamstring stretch and the big toe pull on the other foot.

Chair Pose (Utkatasana)

Chair Pose (Utkatasana)

  • Place your feet width apart. Spread your toes and press down using the outside edges of your feet and the big toes.
  • Inhale, then raise both arms overhead while keeping your palms in front of each other. Keep your elbows straight.
  • When you exhale, bend your knees. Then, slowly lower them as if they would like to sit in an armchair. Keep your chest upright and the weight of your body centered over your heels.
  • Ensure your legs align with the ground ( if you feel more comfortable).
  • Keep it for several minutes.

Toe Sit

This is a basic yoga for plantar fasciitis pose that a beginner can quickly master. 

Begin by kneeling, then bring your lower body down until it rests on your heel. Put your hands flat on your thighs, and keep your back straight and your shoulders back. 

Toe Sit

When you’re ready, lift the bottoms of your ten toes on the mat, bending them to their natural angles. 

You may need to alter your position by folding a blanket underneath your knees for additional support or wrapping your fingers around the tips of your toes. 

Put your weight on the ball of your feet. 

Feel the stretch of your toes and your feet’s arches, and hold the posture for a while before slowing down and letting your shoulders relax. 

High Lunge

High Lunge

  • Straighten up with your feet joined and arms positioned at your sides.
  • Move your left foot toward the mat’s corner. While doing this, bend your right knee to 90 degrees. Make sure your right knee is aligned with your ankle.
  • Place the left foot onto the ground with your heel pointing towards the ceiling. Keep your knee straight.
  • Take both arms up upwards while keeping your palms facing one another.
  • Repeat on the other side.

Legs Up The Wall Pose

In addition to stretching your feet and legs, it’s also essential to decrease the inflammation of your heels to ensure that the fascia tissue in your feet can heal. 

Legs up the Wall is a relaxing posture that soothes your mind and body and helps to reduce inflammation. It may also provide needed relief from chronic plantar fasciitis pain.

Legs Up The Wall Pose

Lay a folded blanket on the wall. Place yourself sideways on top of the blanket. 

Then, turn towards the wall. You can lift your legs and put them on the walls. Relieve yourself comfortably, and place your neck and head on the ground. Spread your arms toward your sides with your palms up. 

Let your abdomen, chest, and pelvis completely relax. Then, relax and breathe evenly, and hold this pose for 5-8 minutes.


Plantar fasciitis is a painful and uncomfortable condition caused by ligament irritation or inflammation that helps support your foot’s arch. 

Yoga for plantar fasciitis helps the fascia and muscles in your legs and feet stretch, which can cause this condition. 

Other treatments for plantar fasciitis are physical therapy medicines, night splints, and orthotics.

Read also: Benefits of Yoga For Your Healthy Lifestyle


Can You Do Yoga If You Suffer From Plantar Fasciitis?

Plantar fasciitis can be alleviated or worsened through yoga. Poor yoga for plantar fasciitis technique could cause the foot to be unbalanced from a neutral posture, which can cause discomfort. In addition, stretching your feet together in the correct form can alleviate pain.

Can Legs Up The Wall Help Plantar Fasciitis?

This is a gentle stretch for the plantar fascia and Achilles-soleus-gastrocnemius complex. Some people feel it is stretching the hamstrings.

Does A Downward-Facing Dog Work In Treating Plantar Fasciitis?

One method that could be efficient is yoga, which can help stretch feet. The most popular poses are the downward-facing dog and the crescent lunge, which stretch muscles that feel great through the heels and calves, and the toes position, which stretches your feet instantly.


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