Published on: 12/20/2015IST

Heel torment is a typical foot condition which is generally felt as a burning agony while utilizing the influenced heel. Heel torment more often than not develops steadily and deteriorates after some time. Yoga has been observed to be viable in giving help to the feet and mitigating heel torment. Notwithstanding your yoga schedule, Ayurveda can likewise be an extraordinary supplement to the treatment routines.

What Are The Common Causes of Heel Pain?

Heel torment has various reasons that are regularly connected with abuse of the heel bone. Heel torment could be because of over the top body weight or wearing sick fitting footwear. These strains can disturb the heel's bones, muscles, or tendons. Heel agony can likewise be because of a condition called "Plantar Fasciitis", heel goads, inordinate pronation and Achilles Tendinitis.

Plantar Fasciitis

Plantar fasciitis is an inflammation of the band of tissue (the plantar fascia) that extends from the heel to the toes. In this condition, the fascia first becomes irritated and then inflamed, resulting in heel pain [1].

According to studies, Plantar fasciitis is the most common cause of heel pain with a lifetime prevalence of 10%, accounting for eleven to 15% of all foot symptoms, and affecting two million people in the United States alone [2].

Heel Spurs

Heel Spurs are a bony growth on the underside of the heel bone. When an X-ray is performed, this half-an-inch protrusion
is revealed. The condition results from strain on the muscles and ligaments of the foot. It can also occur when the long band of tissue connecting the heel and ball of the foot is stretched.

When the membrane covering the heel bone is torn, it can also result in a heel spur. Conditions that aggrevate heel spurs are due to intense running or jogging, obesity or biomechanical imbalance [3].

Studies say that Radiation therapy is an effective treatment option for the management of inflammatory heel spurs [4].

Achilles Tendinitis

The Achilles tendon is the largest tendon that connects the calf muscles to the heel bone. It is primarily used when a person indulges in activities such as walking, running and jumping. While this tendon is made to withstand pressure, it is also prone to a condition called “tendinitis”, occurring from degeneration [5].

Excessive Pronation

Flattening of the arch of the foot is termed pronation. If there is excessive pronation of the foot while walking and standing, the plantar fascia is strained. Over time, this will cause a weakening of the ligament where it attaches into the heel bone, causing pain [6].

Yoga For Heel Pain

Yoga foot exercises help the calf muscles and Achilles tendon remain relaxed and also help strengthen weaker muscles of the feet. They improve blood circulation leading to better oxygenation and elimination of accumulated blockages and toxins.

Here is a sequence of Yogasanas that will hep you keep your feet in excellent working order in general and give you relief from heel pain in particular. Remember to breathe normally right through and spend 30-60 seconds in each pose.

1. Start with Dandasana

Sit erect with your legs extended forward. Rest your palms on either sides of your body. Point your toes towards your body.

2. Stretch your ankles

While in Dandasana, stretch the ankles forwards and backwards and rotate them clockwise and anti-clockwise. Repeat 10-15 times. This stretch strengthens the ankle joint ligaments and tendons of the top of the foot. For individuals prone to ankle sprains or tendinitis, this is a good warm-up for the ankle joint.

3. Move into Paschimottasana

4. Pull back into Baddha Konasana

The Butterfly stretch energizes the hip, inner thigh muscles and the lateral side of the foot and ankle.

5. Settle down into Vajrasana

Kneel down with your knees touching each other. Sit in the cavity formed by your feet. Do not sit on the heels. Place your hands on your thighs with palms facing upwards. Keep your spine erect and head straight.

 6. Reach out with Tadasana

Stand up and stretch the entire body, from the tips of your toes to the tips of your fingers.

References

1. Heel Pain (Plantar Fasciitis). American College of Foot and Ankle Surgeons.
2. Mechanical treatment of plantar fasciitis: a prospective study. J Am Pod Med Assoc- Martin JE et al. 2001
3. Heel Pain. The American Podiatric Medical Association.
4. Heyd, Reinhard, et al. “Radiation therapy for painful heel spurs.” Strahlentherapie und Onkologie 183.1 (2007): 3-9.
5. Achilles Tendinitis. American Academy of Orthopedic Surgeons.
6. Pronation and Orthotics. University of California.

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