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plantar fascitis

 
 

Janice
Novice

Jan 28, 2001, 8:18 PM

Post #1 of 4 (137 views)
plantar fascitis Can't Post
Does anyone have any experience working with plantar fascitis? I have had it for about 5 months and tried about everything including lots of virasana and toe stretches, avoiding standing poses, doing standing poses with a wedge. I am an intermediate Iyengar yoga student.

Thanks!

Snow Leopard
User

Mar 18, 2001, 2:52 AM

Post #2 of 4 (136 views)
Re: plantar fascitis [In reply to] Can't Post
I have also had reocurring plantar fascitis. My podiatrist taught me several things that helped but ultimately having proper orthotics made has made the difference. I wear Nike sneakers with orthotic about 75% of my waking day so that I can be barefoot to teach in the evenings and for my own practice. It's also important to replace your orthotics when they begin to wear out like the padding on your feet.

1) Try using the fingers around the ball of the foot to flex foot without engaging the calf. Work 10x twice a day holding 30 secs each.

2)I believe strongly in the healing power of standing postures so did them by creating a negative heel stretch i.e. ball of foot on edge of the right size thin block or book.

3) Deep massage going from the outer heel diagonally across the bottom of the foot to the ball of the big toe with Arnica.

4) Hot and Cold therapies. Two basins; one for heat, one for cold. I used hot water and ice wrapped in a towel. One minute cold, four minutes heat for 20 minutes daily.

5) If none of this helps, try a cortisone injection. My first foot I ended up with cortisone which lasted for five years. The other foot was helped by these suggestions without an injection.

Janice
Novice

Mar 18, 2001, 7:11 PM

Post #3 of 4 (135 views)
Re: plantar fascitis [In reply to] Can't Post
Thanks for your suggestions! I just found out this week (due to a misdiagnosis by my first doctor) that I actually have heel spurs.I wear Superfeet inserts in running shoes and a velcro arch support when I am barefoot in yoga class.I just recently tried Mephisto shoes, and they are well worth the expense. The Birkenstocks I have worn for years are too hard and don't give me enough heel height.

Of course I am stretching a lot and think that there definitely is something to your idea about not engaging the calf. Dog pose seems to help as well as virasana. I have reinjured my foot several times trying standing poses so will be cautious. I like your idea about the height under the ball of the foot and will play with that. (I had been trying a wedge under my heel.) I just recently starting using Arnica which does seem to help. I have not done much with ice but do use cold water on my foot in the shower. There is a lot of information on www.heelspurs.com for future reference.I hope you you continue to stay pain free.

Thanks again.

Snow Leopard
User

Mar 19, 2001, 12:23 AM

Post #4 of 4 (134 views)
Re: plantar fascitis [In reply to] Can't Post
Janice,

Ah, heel spurs. I have them too. What works best for me for heel spurs are my orthotics. By using them in my shoes and wearing my shoes except during yoga, I am able to keep away all heel spur distress. I used the arch also for a while and found it helpful. My podiatrist had said Birkenstocks were fine as long as they're not beat up. He suggested getting new ones just as soon as they started "packing down." I actually got some fake birkies from Eddie Bauer that have worked beautifully. The interior heel design is slightly closer and almost cushions my heel to the point of it not touching completely down on the sandal. I'm 66 yrs old and my foot padding has deteriorated. The special made for my particular feet orthotics are necessary for me. In Adho Mukha Svanasana, as you look back at your feet and ankles, make sure you have no "wrinkles" around the ankles and you'll find a different stretch which is beneficial to weight bearing asanas. Best to you.

 
 
 


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