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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 A.W., age 32

I wanted to let you know that my pelvic floor held strong and gave me no trouble whatsoever in my trail race this morning (12 miles)! In a way, I felt like I ran better than ever because my core feels so rock solid from all the exercises you have me doing. That was especially valuable on the technical downhill - I just flew down the trail because I had confidence in my balance and form. Thank you for helping me get back to doing what I love.

-- A.W., age 32
(completed Post-partum Renewal Program using the InTone biofeedback/stim unit)

Testimonial by A.M.

Months after giving birth, it was difficult for me to go from a sitting or lying position up to a full standing position without feeling that I had to remain hunched over until a bit of time had passed to get fully upright. However, after taking Heather’s course, I learned exercises to get my body back to normal. She also showed me correct ways to lift and carry my son as well as put him in/take him out of the carseat and stroller. This class was really beneficial and Heather is a wonderful teacher who made me feel very comfortable.

-- A.M.

Testimonial by Rosanna R., age 35

Heather has affected my life in the MOST POSITIVE way and I am forever grateful. My husband refers to her as the "sex doctor" so you can only imagine how happy he is with my therapy outcome.

After the birth of my son I suffered from "Vaginismus", however, at the time I just thought I was broken. My "broken vagina" affected me physically but it was an emotional struggle as well. Many women in my life also suffered with pain from sex after their babies were born so I knew I wasn't alone. They told me they "just got used to it" but I couldn't see myself living that way.

Sex wasn't just painful, it was literally impossible - IT DIDNT FIT!

Read more: Testimonial by Rosanna R.,...

Testimonial by S.S., age 54

Heather is the best! I saw her today for terrible hip/groin pain. I was so impressed with the safety measures in place and felt completely safe . Thanks for the healing hands.

S.S., age 54

Testimonial by S.S., age 54

Heather is the best! I saw her today for terrible hip/groin pain. I was so impressed with the safety measures in place and felt completely safe . Thanks for the healing hands.

S.S., age 54

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