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How to Tame Your Heel Pain With Yoga

How to Tame Your Heel Pain With Yoga

tips on Yoga for heel pain
Yoga for heel pain

How to tame your heel pain with yoga is something that I have thought about ever since one of my returning visitors asked me what yoga poses can relieve plantar fasciitis.

Having Plantar Fasciitis (PF) is no fun. Getting up in the morning is like stepping on nails.  Overnight, the plantar fascia — the ligament that connects the heel bone to the toes and supports the arch of the foot — can tighten so placing weight on it in the morning can be agonizing. Imagine having to tip toe to the bathroom while holding on to the wall.

When you start having more bad days than good, that’s when you know it’s time to make a change. that’s when you know it’s time to solve your  heel pain. And that’s exactly what you’re about to learn to do. So read on and learn how yoga can help you alleviate your  PF.

How The Medical Experts Define Plantar Fasciitis calls plantar fasciitis the most common cause of heel pain. “If you strain your plantar fascia, it gets weak, swollen and irritated (inflamed),” the site says. “Then your heel or the bottom of your foot hurts when you stand or walk.”

When Medical Solutions Are Not an Option

Surgery has caused some people to have a stress fracture that will not heal and the end result is that they can not walk without excruciating pain. Cortisone injections have also proven to mask the root cause of PF and just temporally give relieve with the pain coming back in greater intensity.

A Note About Your Mind Set and Pain Relief

Human beings are funny creatures who sometimes act against their  own best interest. They do so because of some ill advised notion that they must never do anything that they think will make them look weak in the eyes of others. Take shoe buying for example. I am a salesman at a shoe store. I remember approaching a big, tough looking, dude  who looked like he had just stepped out of a cover for a motorcycle  magazine. He was accompanied by a friend who looked just as rough.

It turned out that my customer was a man in pain and in need of very comfortable shoes. I found the perfect shoes for him, and he was really happy.

Then he saw the name on the box. Hush Puppies.

“Man, I’m not going to wear anything called hush puppies. Put them back.”

His friend shook his head.

“Are you kidding me?”, he asked. “You finally found  shoes to get rid of your goddamn pain and you don’t want them because they are called hush puppies. Are you freaking serious?”

Yoga is a viable Non Surgical Solution

The story I told you hopefully illustrate the importance of having an open mind when it comes to speeding up your recovery from an injury. To that end, I certainly think yoga is indeed a viable non surgical solution.

So, let’s get to it. The downward facing dogs, lunges and calf-, ankle- and heel-focused postures are the poses that have proven beneficial  to PF sufferers. Here are a few poses to try at home.

The Downward Facing Dog


Find a high plank position with the shoulders stacked over the wrists. For down dog, lift the hips up and back so you look like an upside down V. Press the palms into your mat and work the chest toward the tops of the thighs. Soften the knees a little, or a lot, depending on hamstring flexibility and don’t worry if the heels don’t touch the ground. You should feel a good stretch through the calves and heels

Crescent Lunge

From  a standing position, find a forward fold. Bend the knees, place the hands on the ground, step the left foot way back and come into a low lunge with the back toes curled under and pointing forward. Make sure the right knee is stacked directly on top of the right ankle and that the feet are about hip-width distance apart. Slowly rise to standing. You can extend the arms straight up or place hands on hips as you stretch through the calf and the heel

Toes Pose

Come to kneeling position  with toes tucked under. Sit back, resting the backside on the heels. This pose is intense and you’ll feel the stretch in the feet immediately. Hold as long as you’re able. If the sensation becomes too much, lean forward, place the hands on the ground, uncurl the toes and gently tap the tops of the feet into your mat.


You just learned how you can relieve your plantar fasciitis by using yoga. You understand better how the poses introduced to you will strength your hips, knees, ankles, toes, core, and stabilize the muscles  in your foot. In short, you have learned how yoga can protect you from injury. And now there’s just one thing left for you to do: take action.

I know, you have been here before. Maybe you’ve even started doing  stretching  exercise, but it just didn’t work out. But this time it’s going to be different because now you know specific routines geared for your heel pain. You will also succeed because just by doing these yoga poses you’ll develop a stronger core. A stronger core also helps prevent back pain and aids in good walking and running form.

So go ahead and educate yourself on these yoga poses and more. I have only scratched  the surface. Take some adult education  courses with a trained instructor, join a studio, or check out some well respected online courses taught by certified instructors. Heel pain relief  is waiting for you.

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I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions.


4 thoughts on “How to Tame Your Heel Pain With Yoga

  1. Needless to say, yoga is amazing for our bodies, period. I am excited that you wrote this article. There are so many ways that we can take control of our pain and our health beyond pain killers and injections among other things. I struggle with my health for several reasons but there are some things that I can do beyond what I am prescribed that can make a huge impact for me. Sometimes it is harder than I want it to be, but it is always worth it and when I am struggling, I remind myself of that. What you mentioned about the core is on point, it all begins there. What a difference it can make in your heels or your overall health!

    1. As you said, doing yoga is lot healthier and probably a lot cheaper than a life time of pain killers and injections. Here is how it helps with running.
      From a physiological point of view, running places a lot of stress on the knees, hips and lower back. While the muscles that move these joints do get stronger the more we run, they can also get tighter. I think yoga is very beneficial for runners not only by helping with core strength but also allowing for more flexibility in range and motion.

  2. Seriously, I am not a good fan of Yoga. I always see it as the exercise of the lazy (pardon me). But right now, I guess this post has completely changed my orientation about it because the pains in my feet every time I get up from bed is gradually becoming very much unbearable.
    Thanks for helping me out with this post. I’m sure going to practice every bit of it.
    You are an inspiration to many.

    1. Hi Juliet,
      I think most people are unaware of how yoga can benefit runners and walkers not only ease their heel pain but also shorten their recovery period because it offers low impact training that takes the load of the joints. Thus, with less stress on the joints and feet, there is a greater chance for a quicker recovery. So if you get pain every time you get up in the morning, yoga will indeed help. I’m glad you found this post helpful. As for the inspiration, that works both ways. I continue to be amazed and humbled at the courage that so many show while dealing with the challenges of daily pain. I am happy to do my part in making their lives a bit easier. More understanding and less pain in the world is my hope.

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