December 16, 2020

How Yoga Can Help Ease Heel Pain From Plantar Fasciitis

Treat your feet to easing stretches

woman with heel pain

Contributor: Judi Bar, Lead Yoga Therapist and Yoga Program Manager -Wellness and Preventive Medicine

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Can’t wait to head off to your vacation in the Rockies and try out those new hiking boots? The day is beautiful, the weather’s great and you feel lucky to be alive. That is, until the next morning when you feel a stabbing pain in your heel.

This pain, known as plantar fasciitis, can be caused by a number of things, but typically our footwear and extended periods of walking are the culprits. Yoga postures that stretch and strengthen the legs and feet can help reduce and even relieve plantar fasciitis.

Advertisement

Yoga and Mindfulness for a Healthy Heart

When doing these suggested poses, please listen to your body. There should be no pain in yoga, especially in your joints. Only move through to a moderate stretch.

Advertisement

Watch the video for a demonstration of these poses, which can be done sitting or standing. You’ll find the descriptions below for reference.

  • Basic seated posture – Sit at the front edge of your chair with your spine lengthened, tummy pulled in slightly, chest lifted, shoulders relaxed down and away from your ears, feet on the floor and knees directly over ankles. Breathe gently and evenly.
  • Basic standing posture – Standing straight, feet hip-width apart, feet pointed forward, legs active, tummy pulled in slightly, chest lifted, shoulders back and dropped away from ears, gaze forward, crown of head lifted, neck and spine lengthened. Breathe gently and evenly.
  • Seated straight leg foot and ankle warm-ups – From your basic seated posture, extend your legs straight in front of you with the knees straight and your heels on the floor. Start by wiggling your toes. Next, warm up the ankles by flexing and extending both feet, pointing your toes toward you and away from you. Loosen the ankles further by drawing circles with your feet. First one direction, then repeat in the opposite direction. Do this for three to five breaths.
  • Seated straight leg hamstring stretch – Stay in this warm-up position with the legs long. Make sure feet and toes are pointed up and not to the side. With a lengthened long back, gently lean forward until you feel a gentle stretch in your back and the back of your legs. Hold while breathing gently and evenly, about three to five breaths. This helps loosen tight muscles and gently stretches the connective tissue in your back and legs.
  • Prancing feet – Now take your basic standing posture. Gently lift your right heel off the ground and roll onto your right toes. Place heel back on the ground and repeat the movement on the left side. Alternate sides. You may hold onto the back of a chair to aid with balance. This builds flexibility in the toes and stretches the arch of the foot.
  • Calf and Achilles stretch – In a basic standing pose, stand tall with your feet parallel. Extend your right leg back behind you while keeping your feet parallel and gently bend the left knee. While keeping the right leg straight, gently lower the right heel until it is flat on the floor. Be sure to keep your back foot and toes pointing straight ahead. Activate a stretch of the Achilles tendon and calves by bending the left knee and pressing the back heel down. You can gauge the depth of the stretch by how deep you bend the front knee. Repeat on the other side.

Related Articles

A couple doing yoga.
October 25, 2022
10 Ways To Get Started With Yoga

From using props to practicing on the go, yoga offers an array of benefits

Person cleaning thier yoga mat with spray disinfectant and cloth.
September 7, 2022
How (And How Often) To Clean Your Yoga Mat

Soap and water will do the trick, but only consider disinfecting if you share a mat

Half Pigeon Pose in yoga.
July 14, 2022
10 Yoga Poses To Stretch Your Hip Muscles

Strengthen your hip muscles with yoga

Different yoga styles
June 2, 2022
7 Different Kinds of Yoga and How To Find the Right Practice

Select a yoga class that focuses on your breath and promotes kindness toward yourself

woman practicing yoga before bed
December 6, 2021
Bedtime Yoga for Better Sleep

Try this routine to unwind and release the stress of the day

Aligning Chakras and yoga mountain pose
November 24, 2021
What Chakras Are and How Yoga Can Help Balance Them

A guide to yoga poses that can help you get balance

person doing plank exercise on their forearms while looking at a laptop screen
November 18, 2021
Why You Should Start Doing Planks

Harness the power of planking in your fitness routine

person doing a deep lunge yoga pose in a studio
June 1, 2021
Is Hot Yoga Right for Me?

Understanding the pros + cons

Trending Topics

group of hands holding different beverages
November 14, 2023
10 Myths About Drinking Alcohol You Should Stop Repeating

Coffee won’t cure a hangover and you definitely shouldn’t mix your cocktail with an energy drink

Person applies moisturizer as part of their skin care routine after a shower.
November 10, 2023
Korean Skin Care Routines: What You Need To Know

Focus on the philosophy — replenishing and respecting your skin — not necessarily the steps

glass of cherry juice with cherries on table
November 8, 2023
Sleepy Girl Mocktail: What’s in It and Does It Really Make You Sleep Better?

This social media sleep hack with tart cherry juice and magnesium could be worth a try

Ad