FIX HEEL PAIN – FAST! Effective Plantar Fasciitis Treatment If you suffer from heel pain that feels worse in the morning when you get out of bed, you may have plantar fasciitis. This common connective tissue injury affects an estimated 10 percent of people. Thankfully, the solution is usually simple and pragmatic once you understand what’s going on. Here are the key healing protocols we recommend: 1. Keep moving…slowly Fascia heals through scarring, and scar fibers need stress and functional movement to align properly and to strengthen, so don’t be tempted to immobilize your foot. Just avoid any high intensity activities. 2. Avoid barefoot walking or flip flops Think of the stiff bottom of your shoes like a splint for your fascia. ©YOGABODY LLC 3. Stop taking painkillers before exercise Ibuprofen might mask the pain, but it won’t heal the injury. Don’t take them before working out as you’re likely to push harder when you can’t feel the pain and cause more damage. 4. Eat healing foods Soft tissues like foods rich in zinc, copper, vitamin C and sulfur, while omega-3 fats will help to naturally combat inflammation. 5. Don’t stretch your feet Your fascia tissue is damaged, so the last thing you want is to do more damage by stretching it. To relieve tension on the plantar fascia, we stretch upstream at the calf muscle. TRY THIS TWO-MINUTE CALF STRETCH ROUTINE GASTROCNEMIUS LUNGE ● Position yourself in front of a wall. ● Step backwards into a lunge, ensuring your back leg is straight and your heel is pressed firmly down into the floor. ©YOGABODY LLC ● Place your elbows on the wall and your front foot light on the ground. ● Hold for one minute, inhaling through your nose to the count of four, exhaling through your mouth to the count of eight. SOLEUS STRETCH ● Stay in front of the wall from the previous stretch, in a lunge position. ● This time bend your back knee, but again ensure your heel does not lift off the ground. ● Hold for one minute, inhaling through your nose to the count of four, exhaling through your mouth to the count of eight. ● Switch sides and perform both stretches back-to-back on the other leg. IMPORTANT TIPS Aim to do these stretches once a day and only ever perform them after exercise, never before. Remember to keep your heel down throughout to focus the tension up and away from the foot, while increasing range in your calf muscles. ©YOGABODY LLC More from YOGABODY YOGABODY is a leader in science-based yoga classes and professional training courses with over 23,000 teachers in 41 countries. Founded by Lucas Rockwood in 2006, YOGABODY publishes weekly educational content for students and teachers alike. Find links to helpful resources below. ©YOGABODY LLC ● Subscribe to YouTube videos ● Lucas’ Teaching Schedule ● Weekly Podcast ● YOGABODY Store
