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sore feet photo courtesy of Jan Romero at unsplash.com
Photo courtesy of Jan Romero at unsplash.com

Simple Yoga Poses for Overcoming Foot Pain

Everyone experiences sore feet at some point during our busy lives. Here are a few simple yoga poses that you can do almost anywhere to relieve the pain of sore feet during the busy holiday season - or anytime for that matter!

Mountain Pose

Become aware of your feet and how you distribute your weight across them.

  1. Begin in standing.
  2. Parallel the feet, toes pointed forward, hips directly under the sitting bones.
  3. Lift the toes and spread them as widely as possible. Keeping the toes spread, place each toe on the mat.
  4. Rock your body side to side, then back and forth, and come to a standstill with your weight distributed evenly across both feet, across the heels and toes of both feet.

Plantar Fascia Stretch Over Yoga Block

  1. Begin standing.
  2. Place a yoga block on the lowest height setting on the yoga mat.
  3. Keeping your heel on the ground, place the toe ball mound of one foot onto the top surface of the mat.
  4. Slowly shift the weight of the body towards the foot on the block, feel the stretch in the bottom on the foot and the calf. Hold for 30 sec-1 minute. Switch sides. Repeat stretch 2-3x on each side.

Toe Stretch Over Yoga Block

  1. Begin standing.
  2. Place a yoga block on the lowest height setting on the yoga mat.
  3. Place the toes and the ball of the foot to the center of the block
  4. Lift the heel (like you are wearing high heeled shoes)
  5. Slowly shift the weight of the body towards the foot on the block, feel the stretch in the bottom on the foor and toes. Hold for 30 sec-1 minute. Switch sides. Repeat stretch 2-3x on each side.

Broken Toe Pose

This pose will help release the plantar fascia.

  1. Begin on your hands and knees in quadraped. Bring your legs together with inner thighs touching. Tuck your toes under.
  2. Keeping your toes tucked, walk the hands back towards the knees while sitting back onto the heels.
  3. Walk your hands up onto the upper thighs and sit upright. Breathe and hold for 1-2 minutes.

Downward Facing Dog

This classic pose stretches the hamstrings, calves, and the plantar fascia.

  1. Start quadraped with the wrists under the shoulders. Spread the palms and fingers wide and make contact with the mat with the entire palm, knuckles, and fingers.
  2. Tuck the toes, press into your palms to lift your hips up towards the sky. Begin to straighten out your legs, making an upside down V-shape with your body.
  3. Keep the knees slightly bent with the back straight. Begin to sink your heels towards the mat. You should feel a stretch in the hamstrings, calves, ankles, and feet. Hold for 5-10 breaths.

Malasana

This pose stretches the hips and pelvic floor while releasing the plantar fascia.

  1. Begin in standing.
  2. Place the feet wider than hip-width, externally rotate the legs until the toes point out at 45 degrees.
  3. Bring hands to heart center, inhale, and on an exhale brace the belly to the spine and slightly engage the pelvic floor.
  4. Bend your knees and lower your hips towards the ground, coming into a squat position.
  5. Try to keep both feet firmly rooted into the mat and breathe. You may traction a stretch in your inner thighs deeper by moving the arm bones and elbows into the inner thigh muscles. Hold for 5-10 breaths.

What Our Patients Have to Say

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Testimonial by M.M.

A personal journey and testimonial from one of my patients:

My husband and I were married for 5 years before we were able to have intercourse due to my vaginismus. There was nothing traumatic in my past but for some reason, even though I wanted sex, I mentally avoided "that area" of my body and didn't even admit to myself that there was a problem for a long time, even though I was never able to put tampons in. Once I finally opened my eyes up to the fact that I had a problem, I had a surgery that was supposed to fix the issue.

Read more: Testimonial by M.M.

Testimonial by M.N., age 28

A personal journey and testimonial from one of my patients:

I was diagnosed with vaginismus 4 years ago. I never heard of such medical condition until after I got married. At first my husband and I didn't know what to do, we didn't know what the issues were or how to overcome it. Being born and raised in Armenia and being Christian I wasn't that open about talking to sex with others and so it wasn't easy to seek help. But eventually I went to an Ob-Gyn and luckily she knew about the medical condition (not many doctors know). She referred me to a physical therapist and I couldn't believe it and thought it's something I can handle myself. I ordered a kit from vaginismus.com and started practicing with dilators. There was some small progress but wasn't much helpful.

Read more: Testimonial by M.N., age 28

Testimonial by M.N., age 28

A personal journey and testimonial from one of my patients:

I was diagnosed with vaginismus 4 years ago. I never heard of such medical condition until after I got married. At first my husband and I didn't know what to do, we didn't know what the issues were or how to overcome it. Being born and raised in Armenia and being Christian I wasn't that open about talking to sex with others and so it wasn't easy to seek help. But eventually I went to an Ob-Gyn and luckily she knew about the medical condition (not many doctors know). She referred me to a physical therapist and I couldn't believe it and thought it's something I can handle myself. I ordered a kit from vaginismus.com and started practicing with dilators. There was some small progress but wasn't much helpful.

Read more: Testimonial by M.N., age 28

Testimonial by Jamie M.

I have been going to see Heather for a while now, and I can't tell you enough how much she has improved my quality of life. Heather specializes in issues like pelvic floor, but I see her for other orthopedic issues.

I have a lot of chronic joint pain and dysfunction issues (back, hips, neck) that require that have ongoing physical therapy maintenance. The effects of my problem joints/areas overlap and interconnect with each other in complex ways, so helping me requires really having a complete understanding of the entire skeletal and muscular system. Pain does not always appear where the problem actually is, the human body is a twisty, many-layered puzzle. I have an exercise program I do at home and I am very functional, but there are just something things I need a PT to help me out with.

Read more: Testimonial by Jamie M.

Testimonial by Jackie W.

I was in multiple car accidents a decade ago, and I have been to many physical therapists through the years without success. They found the root of my lower back pain problems and after nearly a decade of barely being able to walk I finally can again without pain. They are also the best pelvic floor pts and the only ones who found the connection between my pelvic floor and lower back problems. If you need help with physical pain, they are your answer.

-- Jackie W., 1/19/17 via Yelp!

Testimonial by R.H.

No one could tell me why I was having pain during sex--sharp pain, not just uncomfortable, pain. I was referred to Heather Jeffcoat after researching several different options. I had seen a specialist who told me physical therapy would not help and my only option was surgery. I really didn't want to go that route, so when we got a referral, I decided to try it--it can't hurt, I thought. I am so glad I did. She diagnosed the problem right away, which was a relief in itself.

To know why I was having pain eased my mind immensely. And to hear that she could fix it without surgery was another relief. She said she could fix the problem in 6 weeks. I think it was actually 4 for me. She was very methodical, and treated me as an intelligent human being capable of participating in my own recovery. I would absolutely recommend her to anyone. She did not try to prolong my session numbers, she worked hard to accommodate my schedule (and the fact that I had to bring a baby to sessions), and she was completely honest the entire time. It is so hard to find someone with these characteristics, much less a professional who is so good at what she does. She has my highest respect.

-- R.H.

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