Ah, summertime! No more shoes, time bicycling, walking on the beach and boardwalk . . . And then, OUCH! Foot pain. With the advent of summer, complaints about foot pain increase. Why? A simple reason—our shoes.

Footwear and Plantar Fasciitis

As I wrote in my last post, plantar fasciitis is a common orthopedic complaint that affects one in ten adults between the ages of 40 to 60. Most often, the cause is excessive strain on the fascia, or connective tissue, that runs from the heel to the heads of the long bones of the feet, known as the metatarsals.

As we transition from more supportive winter shoes to walking barefoot or in shoes with minimal support (such as in flip-flops), there is an increase in stress, irritation, and inflammation to this tissue, which, if left unchecked, can lead to micro-tearing.

Besides choosing more structured footwear with arch support, you should do exercises that target the fascia. Since typically plantar fasciitis and tight calves go hand-in-hand, stretching the calves and hamstrings decreases foot pain.

This is where yoga can make a huge difference. With proper alignment, many standing yoga poses can work to bring flexibility back to the calves, hamstrings, and soles of the feet.

So try this short practice of standing yoga poses to relieve tension in your calves, hamstrings, and feet. I recommend you do it several times a week for the best results. Enjoy!

10-Minute Yoga Practice for Plantar Fasciitis

Mountain Pose (Tadasana)

Standing poses like Mountain Pose are a great way to strengthen your legs and feet, stretch the fascia, and relax your entire body.

1. Begin by standing with your feet hip distance apart and your feet parallel. Lengthen through the crown of your head and draw your shoulders back and down.

2. Slowly lift your toes away from the floor, pressing into your heels and the ball of each foot. Lower your toes to the floor and repeat.

3. Next, rock slightly forward and back several times, shifting your weight first into the balls of your feet and then your heels. Repeat swaying side to side. Pause at the center with your weight balanced in both feet.

4. Next, begin to root down through the “four corners” of your feet. Start by pressing down into the base of each big toe, followed by the outer edge of each heel, the inner edge of each heel, and the base of the little toe.

5. Imagine these four corners being like the four tires on your car. For safety and the greatest stability, you want all four “tires” to rest equally on the ground. Then gently engage and lift your inner arches. Be careful not to scrunch up the toes. Stay here, holding this position for four breaths.

Prancing Feet

This next pose is great for building flexibility and strength in the fascia that runs along the sole of the foot as well as the toes.

1. From Mountain, slowly lift your right heel off the ground. Gently press the toes and the ball of the foot into the floor. Take a breath, then exhale to lower your heel back to the ground. Repeat with the left foot.

2. Continue alternating feet in a fluid prancing-like motion five more times. If you feel unsteady, feel free to hold onto a table or the back of a chair.

Runner’s Lunge at the Wall (Utthita Ashwa Sanchalanasana)

Runner’s Lunge lengthens the Achilles tendon and calf muscles. This is best done facing a wall or inward opening door.

1. Stand facing a wall with your hands at approximately waist height.

2. Step your right foot back about two to three feet. Both feet should be flat on the floor with the toes facing forward.

3. Lean forward slightly, keeping your spine long and the back heel firmly pressed into the floor. Bend your elbows to bring your torso closer to the wall until you just begin to feel a stretch in the right calf. Hold here for three breaths.

4. Next, bend your right knee while keeping your right heel down (or hovering close to the floor). The heel should be directly in line with the ball of your right foot. Continue to root down with the ball of the right foot as you reach back through the heel. Pause and take three breaths.

5. To come out, step the right foot forward in line with the left. Shake out your right leg and then repeat on the left.

Tabletop Plantar Fascia Stretch 

This stretch helps to lengthen and release pressure in the plantar fascia of the foot. It can be intense, so move slowly and back off if it is too much. If you have bunions, this may be too painful, so skip it and move onto the foot massage. 

1. Come to your hands and knees on the floor. Align your hands under your shoulders and your knees beneath the hips.

2. Curl the toes under so the heels point up. Take a few breaths, observing any stretch sensations in the soles of your feet. If this feels intense, stay here. Otherwise, if you’d like to deepen the stretch, move on to the next step.

3. Slowly and with care, walk your hands back towards your knees. You may be able to bring your torso upright to “sit” on your heels, but don’t force it. Back off and bring your hands back to the floor if you feel pain or the stretch is too intense. Breathe and stay as long as is comfortable.

4. To come out of the pose, walk your hands forward to return to a table position.

5. As a counter stretch, uncurl the toes and flatten the tops of the feet so the toenails are pressing down into the floor. Slowly shift your weight back to sit on your heels. This can be uncomfortable for some, so move with care and use your hands for support as needed. Stay here for about three breaths.

6. Feel free to repeat both stretches if you like before coming to sit on the floor or in a chair. 

Foot Massage

A nice alternative to this foot massage is to roll a chilled or frozen plastic water bottle back and forth on the bottoms of your feet from either a standing or seated position.

1. To complete this practice, bend your right knee in towards your groin, extending the left leg out at an angle. Alternatively, you can rest your right ankle on the left thigh.

2. Use both thumbs to press along your inner arch, working from the big toe to the heel and back.

3. Then, wrap your left hand around the top of your foot, palm on the sole of the foot, and fingers wrapped around the front of the toes. Hold your heel with your left hand, fingers to the outer edge of your heel.

4. Press the toes and heel in opposite directions, as if you were kneading bread dough, four to six times.

5. Release your foot, shake it out. Pause for a few breaths to notice any tingling or warmth in your foot. Be sure to repeat the massage on the left.

Want to see this practice in action?

Click here to view a video of this sequence

Summer and plantar fasciitis don’t have to go hand-in-hand. With a little self-care, you (and your feet!) can enjoy a pain-free summer.

Be well!

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