Why can yoga help relieve heel pain?
By targeting specific muscle groups, yoga is a simple way to manage heel pain by increasing blood flow throughout the body. According to a study in the Journal of Foot and Ankle Research, certain poses such as downward-facing dog pose, toe extensions, ankle rotations, and plantar flexion help increase ankle and foot flexibility and strength while reducing muscle tension in the feet.
Himalayan fitness expert Siddha Akshar (India) said that inversions such as downward-facing dog pose and legs-up-the-wall pose help increase blood flow to the legs and feet, reduce inflammation and speed up the body's healing process.
Best Yoga Poses for Heel Pain
Down - facing dog pose
Start on your hands and knees.
Curl your toes and lift your hips up toward the ceiling, forming an upside-down V shape.
Press your heels toward the ground but don't push too hard.
Hold the pose for 5 - 10 deep breaths.
This pose helps stretch the calves, hamstrings and spine, relieving tension in the feet and ankles.
Baby Pose
Kneel on the floor with your big toes touching.
Sit on your heels and bend forward, resting your forehead on the floor.
Stretch your arms out in front of you or alongside your body.
Hold for 5 - 10 deep breaths.
This pose deeply stretches the back and legs, feet and ankles.
Cobra Pose
Lie on your stomach with your legs straight and your forehead touching the floor.
Place hands under shoulders, palms facing down.
Squeeze your arms and lift your chest off the floor, keeping your hips steady.
Hold the pose for 5 - 10 deep breaths.
This pose stretches the front of the body, feet and ankles, increasing flexibility.
