If you are someone who takes medication to relieve persistent discomfort in your heels and ankles, it may be time to look for a natural, long-term alternative. This discomfort may limit mobility, disrupt sleep, and lower overall work productivity. The good news is that including yoga poses for heel pain in your daily workout routine will help alleviate these symptoms while also improving your overall well-being. These yoga poses help to strengthen muscles, improve flexibility, and enhance blood flow to the area. Also, you can do them at home without any gym equipment.

Yoga poses for heel pain: How does it help to alleviate discomfort?

Yoga provides a holistic approach to heel pain management by targeting specific muscle groups, increasing blood circulation, and reducing stress. Poses like downward-facing dog and calf stretches extend the calf muscles, reducing tension. Toe stretches, ankle circles and foot flexions increase ankle and foot flexibility and strength while reducing plantar fascia strain, as per a study published in the Journal of Foot and Ankle Research. A strong core, developed via positions like plank and boat pose, ensures good alignment and posture, alleviating pressure on the feet.

“Inversions such as downward-facing dog and legs-up-the-wall position increase blood flow to the feet and legs, lowering inflammation and hastening healing,” says fitness expert Himalayan Siddha Akshar. Yoga's meditation and breathing practices soothe the mind and reduce anxiety hormones, resulting in total relaxation and pain alleviation.

Yoga is a natural solution to alleviate heel pain. Image courtesy: Adobe Stock

Best yoga poses for heel pain

1. Downward-facing dog pose

• Start on your hands and knees.
• Tuck your toes under and lift your hips towards the ceiling, forming an inverted V-shape.
• Press your heels towards the ground, but don't force it.
• Hold for 5-10 deep breaths.

This classic downward-facing dog pose stretches the calves, hamstrings, and spine, relieving tension in the feet and ankles.

2. Child's pose

Kneel on the floor with your big toes touching.

Sit back on your heels and fold 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 gentle child's pose provides a deep stretch to the back and legs, including the feet and ankles.

3. Cobra pose

• Lie on your stomach with your legs extended and your forehead resting on the floor.
• Place your hands under your shoulders, palms down.
• Press into your hands and lift your chest off the floor, keeping your hips grounded.
• Hold for 5-10 deep breaths.

This cobra pose stretches the front of the body, including the feet and ankles, improving flexibility.

4. Cow face pose

• Lie on your back with your knees bent and feet flat on the floor.
• Cross your right leg over your left, bringing your right ankle to rest on your left thigh.
• Interlace your fingers behind your thighs and gently pull your legs towards your chest.
• Hold for 5-10 deep breaths, then switch sides.

This pose stretches the shoulders, hips, and ankles, promoting flexibility and reducing tension.

5. Legs-up-the-wall pose

• Sit with your side against a wall.
• Swing your legs up the wall, so your body forms an L-shape.
• Relax your body and close your eyes.
• Hold for 5-10 minutes.

This restorative legs-up-the-wall pose improves blood circulation to the legs and feet, reducing swelling and inflammation.

6. Seated forward bend pose

• Sit on the floor with your legs extended in front of you.
• Fold forward, hinging at your hips, and reach towards your toes.
• Hold for 5-10 deep breaths.

This pose stretches the hamstrings and calves, relieving tension in the heels.

7. Warrior I pose

• Stand tall with your feet hip-width apart.
• Step your right foot back about 3-4 feet, turning your right foot outward 45 degrees.
• Bend your right knee, forming a 90-degree angle.
• Raise your arms overhead, palms facing each other.
• Hold for 5-10 deep breaths, then switch sides.

This pose strengthens the legs and ankles, improving stability and reducing strain on the feet.

8. Tree pose

• Stand tall with your feet hip-width apart.
• Shift your weight onto your left foot and bend your right knee, bringing the sole of your right foot to your inner left thigh.
• Press your palms together in front of your chest.
• Hold for 5-10 deep breaths, then switch sides.

This tree pose improves balance and strengthens the ankles, helping to alleviate heel pain.

Tree pose is effective yoga pose to get relief from heel pain. Image courtesy: Adobe Stock

9. Pigeon pose

• Start on your hands and knees.
• Bring your right knee forward, placing it near your right wrist.
• Slide your left leg back, keeping it straight.
• Walk your hands forward or rest your forehead on the floor.
• Hold for 5-10 deep breaths, then switch sides.

This pigeon pose stretches the hip flexors and piriformis muscle, which can contribute to heel pain.

10. Supine spinal twist pose

• Lie on your back with your knees bent and feet flat on the floor.
• Drop your knees to the right side, keeping your shoulders grounded.
• Turn your head to the left, gazing over your left shoulder.
• Hold for 5-10 deep breaths, then switch sides.

This pose relieves tension in the lower back and hips, indirectly helping to alleviate heel pain.

How to do yoga poses for heel pain safely?

Start slow: Begin with gentle movements and gradually increase the intensity and duration of the exercises.

Listen to your body: If you experience any pain, stop the yoga and rest.

Maintain proper form: Ensure that you are performing the yoga poses correctly to avoid strain.

Side effects of yoga poses for heel pain

While yoga poses for heel pain is generally safe and beneficial for many people, there are a few potential side effects to be aware of:

• If you have a pre-existing condition like plantar fasciitis, certain yoga poses, especially those that put pressure on the heels or arches of the feet, may worsen the pain.
• Performing yoga poses incorrectly can strain muscles and joints, leading to pain and discomfort. It is crucial to practice yoga under the guidance of a qualified instructor, especially if you are new to yoga.
• Pushing yourself too hard during yoga practice can lead to muscle soreness and fatigue, which may worsen heel pain.
• Some yoga poses, particularly those involving twisting or bending the knees, may exacerbate existing joint pain, especially in people with arthritis or other joint conditions.

Yoga provides an integrated approach to heel pain relief by combining physical postures, breathing methods, and meditation. Yoga can help to relieve pain and promote healing by targeting specific muscle areas, boosting blood circulation, and lowering stress. Poses such as downward-facing dog, child's pose, and cobra pose to stretch and strengthen the muscles in the feet and ankles. To avoid potential negative effects, practise yoga with a trained instructor and listen to your body. By including yoga in your daily practice, you can take an important step towards a pain-free and healthy lifestyle.

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