GRAND RAPIDS, Mich (WOTV) - Springtime brings even more runners out to play and with that brings the complaints of heel pain that can be plantar fasciitis. The plantar fascia is a ligament that runs along the sole of the foot and helps to maintain the arch. The repetitive motion and impact of running can cause this area to become inflamed and irritated. The pain will be right in front of the heel and is often more prevalent in the morning after the inactivity of sleep.
First let me suggest that you take some time off it. I know it's difficult to stop the running training regime however the pain in the heel can alter your gait and thus cause imbalance and injury elsewhere in the body. Maybe try swimming instead for a couple weeks to let the foot rest.
Next, lets add in a couple Yoga asanas to get you back on your feet again.
1. Seated Hero Pose- Virasasana. Begin kneeling with feet flat and then lower the hips to sit between the heels. You may need to use a block or folded blanket at first. Stay in this position for one to three minutes with spine tall and soles of feet resting.
2. Supine Leg Stretch – Supta Padangusthasana. Lie on your back and using a strap around the right or left foot closer to the ball of the foot than the heel, extend the leg upwards towards the ceiling. Remain here with the foot in flexion (toes pointed towards you) for 30-60 seconds breathing deeply. Repeat on second side.
3. Deep Forward Lunge – Anjaneyasana. Begin on all fours and then step right or left foot forward. Allow knee to move past the ankle into a deep lunge. You can lean forward or left the torso tall which will also bring a greater stretch to the front of the extended leg as well. Hold for 30-60 seconds breathing deeply.
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