What to do with heel pain
Heel pain can have various causes, but is mostly due to an inflammation of a vigorous Ribbon on the sole of the foot, the plantar fascia, and / or the formation of a heel spur traced back. In yoga, you can address such problems head on with specific exercises and proper posture.
Advice on how to deal with heel pain in yoga
The asanas (yoga postures) that can give you relief from heel pain include the so-called "leg extensions" as well as exercises and techniques for stretching the soles of the feet. However, there are several things to consider.
- All yoga exercises that activate or even worsen the heel pain should be avoided or at all costs be modified accordingly in order not to further any inflammation in the sole of the foot irritate.
- Beginners should not try to modify yoga postures themselves, as this may happen can lead to taking a bad posture, which then lead to other problems could.
- Many asanas can be adapted to the physical needs of students with the help of various aids. It's best to ask an experienced one Iyengar yoga instructor for advice, as they are usually best knowledgeable in this area.
Here's how to stretch the sole of your foot from heel to toe
- To stretch the soles of your feet, stand with your feet hip-width apart so that the outer edges of the Feet are parallel to each other.
- First lift the Toes and the tip of your right foot, stretch it far forward, and then put all your toes back down again. Next, lift your heel, pull it back, and bring it back to the ground. Repeat the same thing with your left foot.
- Now press the ball of the big toe of your right foot forcefully into the ground and spread the remaining toes and toe balls as far outward as possible. Then press the outer heel down without losing the lateral expansion in the ball of the foot. Again, do the same with your left foot.
A buckled foot is a common misalignment of the foot, which is often combined with ...
Try to do this "footwork" in all yoga postures. In this way you can stretch the soles of your feet, lift and strengthen the arch of the foot and thus effectively counteract heel pain.
How to stretch your calves with yoga poses
- In your yoga exercise program, put an emphasis on asanas that stretch the back of the lower legs. These include, for example, the postures Adho Mukha Svanasana, Virabhadrasana I, Parsvottanasana and Utkatasana.
- You can intensify the stretching effect of standing forward bends such as uttanasana by raising the tips of your feet (ex. B. with a yoga block) and bring your heels to the floor. Make sure you don't let your inner ankles drop, but rather do the footwork described above.
- This principle of leg extension can also be transferred to postures such as Utthita Trikonasana by raising the toe of the front leg accordingly. As usual, make sure to twist your leg completely out of the way.
If you are unfamiliar with the yoga postures mentioned or if you are unsure how to perform them, you should - especially with heel pain or other problems - under the guidance of a competent yoga teacher learn.
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