Yoga might be the hottest trend in health right now, but it’s hardly the newest.
The practice–which is a fusion of stretching, exercise, and mental awareness, is one of the oldest known forms of exercise and can be an excellent form of heel pain relief and low-impact exercise for people who suffer from plantar fasciitis.
What should you know about doing yoga for heel pain, what are some of the benefits you can expect to enjoy, and what cautions should you keep in mind?
The Benefits of Yoga for Feet
Two of the most critical tenets of yoga include getting in tune with your body and strengthening your body–which are both great ways to approach plantar fasciitis! Recognizing when your body has been pushed too far as you exercise or go about your life is one of the biggest keys to avoiding and healing plantar fasciitis, since many instances of the condition are caused because the body has been pushed too far–leading to tearing or inflammation.
Yoga also centers heavily on stretching–which is one of the most effective ways to heal and strengthen damaged fascia! Stretching and strengthening the plantar fascia allows your arch to support weight and impact more effectively, reducing the likelihood of injury.
Another benefit of doing yoga for heel pain is that the stretches and poses can be done from the comfort of your own home. An incredible 90% of plantar fasciitis cases can be healed without painful and invasive surgeries, procedures and medication. Meaning, it’s time to give yoga–and other natural remedies–a second look!
The Best Yoga Stretches for Plantar Fasciitis
The best yoga stretches for plantar fasciitis will be those that are low impact (most are!) and don’t put pressure on the arches of your feet.
Stretches and exercises that strengthen the calf muscles, the achilles tendon, and the hips are great places to start. Standing poses are another good option for strengthening the legs and feet, stretching tight muscles, and relaxing.
Many people find that joining a class is the easiest way for them to learn the best yoga stretches for plantar fasciitis; Groupons and other deals abound and provide a low barrier for entry to getting started with this healing form of exercise–but if classes don’t appeal to you, you can also find great instructional videos online!
Things to Keep in Mind When You do Yoga with Plantar Fasciitis
Don’t be afraid to let your teacher know that you suffer from plantar fasciitis or another form of heel pain if you decide to join a class! He or she will be able to help you know which exercises may be the most helpful, and which ones you should modify or avoid. All kinds of people practice yoga–with a variety of mental and physical conditions.
When doing a stretch or pose, don’t be afraid to stop if you encounter pain. Let your teacher know, and determine whether you should simply stop the stretch, or in some cases adjust how you’re doing the stretch. For beginners, it can be great to have some guidance!
It’s also important to keep in mind that not all styles and practices of yoga are the same. Yoga types that favor longer, slower poses (such as Yin Yoga) can be more beneficial for plantar fasciitis than more athletic types of yoga that include high-impact, sudden pose changes. The best way to find a style or a class that suits your needs is to ask around–and visit a couple of classes to see what you can expect.
If at all possible, use a cushioned mat to give your feet the most padding possible and reduce the amount of impact to your plantar fascia. It’s also a good idea to ice your heels and feet in combination with yoga, to gain the maximum benefit and reduce any inflammation.
Whether you’re new to yoga or rediscovering the benefits of this helpful practice in a whole new light with plantar fasciitis, you’re taking a great step toward healing. Namaste!
Wearing properly fitting, well-made shoes is one of the best things you can to do recover from or prevent plantar fasciitis. But speciality orthopedic shoes are heavy, come in limited styles, and are pretty pricey, right?
Right. But that doesn’t mean you have to sacrifice comfort, style, or your bank account to get a steal of a deal on comfortable, supportive, stylish shoes!
How can you find the best shoes for plantar fasciitis at the best price–without making sacrifices?
We’ll show you!
Just Add Heel Seats
Instead of the limiting style choices (and typically expensive!) orthopedic shoes, did you know that you can turn almost any pair of shoes into a plantar-fasciitis-defying machine? It’s true!
Simply add Heel Seats.
Find the right shoe at the right price in the right style (keep reading for tips on how to find shoes at a steal!) and just slip in light, comfortable Heel Seats. Not only do they cost less than a couple cups of coffee–they’re clinically proven to heal plantar fasciitis, and they’ll always match your sense of style.
Now that you’ve got the orthopedic angle covered, how can you find those perfect shoes at the right price?
One of the hottest tips for finding cheap name brand shoes is shopping at the end of each season. It’s not an exercise in instant gratification, but it is a great way to snag some of the best deals on shoes. Look for amazing deals on summer flats right as back to school shopping kicks into gear. Find the best deals on boots in the springtime. Sneakers can often be found at the best prices during the coldest months of the year, when fewer people are out running–think December through February.
Shop Outlet Stores
Outlet stores are a terrific place to find deep discounts on your favorite shoe brands. It might be a slight drive from town, but you’ll often find 50% to 70% discounts on many different top brands and styles in one place.
Best of all, shop seasonally at an outlet store! Visit the outlets to shop for shoes in the “off season” for the particular shoe you’re after, and you’re likely to score an even better deal.
Keep in mind that many times manufacturer’s coupons can be added on top of store discounts. For instance, if the outlet store is offering a 50% discount, but you found an additional 10% coupon online for the brand you’re eyeing, the discounts can often be combined–depending on the store. It never hurts to ask!
Compare Deals Online
Find a pair of shoes you love but aren’t in your budget? Take to the interwebs! Once you know that a pair of shoes fits perfectly, it’s often possible to find a better deal online. Try overstock.com, Ebay, and Amazon to see if you can find a better price. You might be surprised to see just how much you can save by shopping around–from the palm of your hand.
A Few More Tips
Remember, the shoes you buy aren’t really a great deal unless they fit perfectly and support your heel, ankle, and foot. It’s a good idea to try shoes on toward the end of the day, when your feet are likely to be most swollen, so you don’t buy shoes that are too small for you. When you try the shoes on, pay extra attention to the heel; it should be firm, thick, and cushioned. Steer clear of thin-soled shoes with very little support.
Then simply add your Heel Seats and walk tall knowing you scored a fantastic deal that not only looks fabulous but supports your feet!
Are you worried that your walk may have become more of a waddle?
If your feet turn outward while you walk, there’s a high likelihood that you are duck footed–or, more technically, that you are “out-toeing” when you walk. You’ve probably seen children who have recently begun walking display this duck footed gait, since the hips naturally turn outward in babies.
While the duck waddle is adorable in children (most of whom outgrow the trait naturally as they develop!), it’s not the most glamorous way to walk for adults–and it can lead to problems if left untreated.
What should you know about duck feet, and what can you do about them?
All About Out-Toeing
For the most part, there’s no need to be alarmed if you notice that your feet are turning slightly outward as you walk. While the cause of duck feet can be hereditary in some cases or a rare holdover from childhood, for most people this abnormal gait develops as a compensation for an injury, lack of muscle strength in key areas of the foot and legs, or poor posture.
That doesn’t mean your should ignore over-toeing, however! If left unaddressed, this walking abnormality can lead to knee and back pain, ankle injuries, and flat feet. In other words, being duck footed can put a lot of additional stress surrounding joints and ligaments or set the stage for injury, including plantar fasciitis due to the additional strain on the fascia.
Treatments for Duck Feet Walk
Treating out-toeing and its primary symptom of abnormal gait is, luckily, quite simple! For many people, simply paying more attention to the way their feet fall as they walk can make a significant impact. You’ll also want to take notice of the way you position your feet when resting or standing–since this has an impact on duck feet too! Make a concerted effort to keep your feet facing forward (instead of turning outward or inward) while you walk, stand, or rest to help your muscles remember the correct alignment!
In addition to simply paying more attention, the following options can take the waddle right out of your walk!
One of the best ways you can help retrain your muscles and regain a normal gait is to use inexpensive orthotic inserts in your shoes. These inserts help stabilize the heel and keep your foot aligned rather than turning outward while you walk. If your duck feet stem from an injury or lack of muscle strength, orthotics can also provide additional support and comfort when walking–not to mention heading off or healing plantar fasciitis caused by a flattening arch!
Spending 20 minutes each day on a few simple stretches can limber up muscles and avoid soreness or muscle stress as you work to change your gait. The same foot and leg stretches used to treat plantar fasciitis can help improve your duck feet walk and put you on the path to a realigned gait.
As you work to get your muscles back in line, you may experience some soreness or mild muscle discomfort. Massage and self myofascial release can be a great way to relax tight muscles and address soreness that stems from changing your gait.
If you’ve noticed a waddle in your walk, there’s no need to fear. Simply noticing the problem and then monitoring your gait and posture carefully can make a world of difference! Add slip-in orthotics for support and stability, plus a massage for any soreness if needed, and you’ll be well on your way to correcting your gait. By incorporating these simple changes, you’ll be striding straight in no time!
If you suffer from Plantar Fasciitis, you might not think there’s much fun to be had when it comes from this painful condition. We couldn’t agree more–but we still hope these interesting, surprising facts about Plantar Fasciitis make you smile, or at the very least give you a great addition to the conversation next time someone asks how your heels are feeling!
1. Dorsiflexion Connection
People with Plantar Fasciitis also typically have trouble with something known as dorsiflexion. That’s the movement in which the foot is brought toward the shin.
2. One in Ten
Just about 10% of the population will suffer from Plantar Fasciitis at some point during their lifetime. That’s a lot of people!
10% of the population will suffer from Plantar Fasciitis at some point during their lifetime. Click to Tweet!
3. Upward Trend
The age group most likely to be struck by Plantar Fasciitis is those between 40-60 years of age. In part, that’s because the tissue in the foot starts losing elasticity as we age!
4. Heal Thyself!
An incredible 90% of cases involving Plantar Fasciitis are self-limiting. Meaning, with 6 months of conservative treatment (including stretching, icing, and the use of orthotic inserts) the condition will greatly improve or be fully resolved!
5. Syndrome Switch-up
Plantar Fasciitis isn’t always the culprit when it comes to heel and foot pain. If you’re experiencing a lot of foot pain during the night, you may have a different foot problem called “Tarsal Tunnel Syndrome.”
6. Using the Force
It’s incredible to think about, but during an average day, the total impact your feet absorb is equal to the weight borne by a fully loaded cement truck! It’s no surprise that this strain can wreak havoc on the plantar fascia if your arch isn’t properly supported!
7. Them Bones
Here’s a fun fact about plantar fasciitis: A full quarter of the bones in your body are located in your feet–52 to be exact! When those bones are out of alignment, havoc can ensue, and plantar fasciitis is likely!
8. Girl Power
Did you know that the average woman walks 3 miles more every day than the average man? That might be why women are four times as likely to experience foot problems than men–or it could be the fact that 9 out of 10 women regularly wear shoes that are too small! Time to ditch the stilettos and grab a pair of orthotics, ladies!
9. High Rollers
Just about 20 percent of the population in the United States has high arches–a leading contributor to Plantar Fasciitis if not properly supported!
10. Falling Flat
On the other end of the spectrum, 60 million Americans (about 25% of the population in the United States) have flat feet–another major red flag for Plantar Fasciitis. Neither flat feet nor high arches absorb impact as well as balanced arches, and cause extra strain and trauma to the fascia.
You’ve probably heard about the connection between running and Plantar Fasciitis. Well, here’s why! The impact your feet absorb when you run can be as much as four times your bodyweight!
The impact your feet absorb when you run can be as much as four times your bodyweight! Click to Tweet!
12. Taking a Stand
Ever wondered why standing all day for work can feel so much more tiring than walking, even though you haven’t gone anywhere? It’s not all in your head! Standing in place is much more conducive to the development of plantar fasciitis, since strain is being placed on a few muscles over a long period of time, rather than spread over numerous muscles. Standing for long periods of time can put you on the fast-track to developing Plantar Fasciitis.
13. Love Those Feet
Interestingly enough, there’s more websites out there dedicated to foot fetishes than to plantar fasciitis!
14. Feet Are Feet
Celebrities’ feet are just as susceptible to Plantar Fasciitis as yours are! In some cases more so, when it comes to professional athletes, whose feet take quite the beating. A-list celebrities who have suffered from Plantar Fasciitis include Paris Hilton, Angelina Jolie, Albert Pujols, Pau Gasol, Peyton Manning, Tim Duncan, and Shaquille O’Neal.
15. A Pretty Penny
The yearly cost to treat Plantar Fasciitis in the United States is estimated at $284 million dollars–a lot of it spent on unnecessary surgeries and medical interventions!
So now you know a few lesser-known facts about Plantar Fasciitis!
But remember, the most important thing you should know when it comes to dealing with foot pain is how to find relief. And as you learned above, 90% of cases can be treated without invasive, expensive–and painful–treatments.
Give cost-effective, proven Fascia Bar technology a try today.
Knee pain can be frustrating, debilitating, and confusing.
What helps and what hurts? How do orthotics fit into the equation?
Some anecdotal claims insist that orthotics might make knee pain worse–and that’s the last thing you want to happen. Others insist that orthotics can be a lifesaver.
What’s the truth about the link between your feet and your knees? How much can orthotics help with knee pain–and can they ever hurt?
Let’s find out!
The Link Between the Foot and Knee
Your feet and knees are linked literally–it should come as no surprise that one affects the other when it comes to pain! The amount of impact generated when you walk, the way your feet are aligned, and the way that force is distributed as you take each step has a significant impact not only on your feet and heels themselves, but on your knees!
Orthotics are a tried and true way to drastically improve foot pain–here’s what you need to know about the connection between orthotics and knee pain!
Benefits of Using Orthotics for Knee Pain
Knee pain can be caused or made much worse by the amount of force generated to your joints (especially your knees!) each time you take a step. Orthotics can help distribute that force more evenly throughout the foot and ankle, which in turn distributes force more evenly to your knees.
In the same vein, orthotics can provide cushioning to your feet and heels, which reduces the amount of impact your knees will feel when you walk or run.
Orthotics can help improve alignment of the foot and ankle, which in turn improves alignment of the knees and creates a healthier gait. Supination or overpronation (in which the foot turns too far inward or outward) can mean that undue stress and impact are absorbed by the feet–which is in turn absorbed by your knees! Orthotics help correct this problem.
Cautions When Using Orthotics for Knee Pain
Break Them in:
Wearing orthotics can feel slightly strange at first. It’s important to give yourself time to break your orthotics in–wearing them by increasing amounts of time over the space of about a week until you’re wearing them full time.
Practice Holistic Healing:
Orthotics should be used in conjunction with other treatments for your knees. Using orthotics alone while continuing practices that make your knee pain worse won’t help nearly as much. Be sure to include plenty of rest, stretching, and icing as recommended by your doctor.
Get the Best Bang for Your Dollar:
Orthotics are often incredibly heavy–and they can get expensive! Slip-in Heel Seats are one of the most popular choices for effective (and cost-effective) orthotics.
Can I Develop Knee Pain from Orthotics?
You may have seen threads on the internet or heard questions about whether orthotics can somehow worsen knee pain. The short answer is no. When orthotics are worn properly, studies have found that people suffering from knee pain reported significantly reduced levels of pain after wearing orthotics. The Framingham study group found that there’s a particular connection between knee pain relief and orthotics when flat feet were involved, perhaps because of the increased impact flat-footers generate when walking without orthotics.
As always, make sure you introduce orthotics into your life gradually instead of all at once (over the period of about a week) and ensure they fit correctly and snugly against the back of your shoe.
If you suffer from knee pain, orthotics can be a great way to start your healing from the ground up!