Posted by Julie on 6/05/04 12:56
I posted these exercises some time ago, and Scott kindly put a link to them. I've now rewritten that post (and hopefully improved it) and added a new exercise at the end, for strengthening the muscles of the arch.
These are simple Yoga exercises for the feet. They're part of a series for all the joints called Pawanmuktasana. That means “energy-releasing exercises”, and they release energy by speeding the removal of toxins from the joints. They work systematically and precisely on the joints and on their associated muscles, tendons and ligaments. They are best done sitting in a chair, but can also be done lying down. (They can also be done sitting on the floor with the legs outstretched, but this is not an easy position to hold, especially for people with low back problems.)
These exercises are safe for most people, but everyone is different. As with all exercises that you are unfamiliar with, please go gently at first and be aware of how you feel while you are doing them and afterwards.
I've practised and taught these exercises for many years. I found a new and helpful dimension to them when I was dealing with PF; and my PF-suffering students have appreciated them. One has said that these exercises alone were responsible for her recovery. They have proved helpful to a number of people at heelspurs.com over the past few years.
They are effective and powerful, and helpful for people who are dealing with PF, because they are both non- weight-bearing and specific. They’re also energising: the increased circulation and energy flow they stimulate may make you feel better mentally and emotionally, as well as physically.
These exercises can be helpful in cases of plantar fasciitis in several ways.
1. They improve circulation generally throughout the body. In particular they increase blood flow to the areas being worked on, which promotes healing.
2. They gently stretch the calf muscles and achilles tendons, which in time reduces the strain on the plantar fascia.
3. They strengthen the entire musculature of the feet and ankles.
4. They maintain muscle tone and improve range of motion, and thus help to avoid losing both during the “down time” of decreased activity.
TOE BENDING AND STRETCHING
This exercise works the toe joints (all 28 of them) and the entire musculature of the feet, while holding a gentle stretch through the Achilles tendons and calf muscles.
Lift one foot off the floor and extend the heel forward, so that you feel a gentle but perceptible stretch through the Achilles tendon and calf muscles. Hold this stretch while you work on your toes.
Curl your toes forward, without bending at the ankle. Don't do this so enthusiastically that you give yourself a cramp.
Then bring your toes back towards your body. Stretch them and spread them, making spaces between them. If your foot muscles are which, as most people’s are, you may not be able to make these spaces at first. Persevere: with time and practice, you probably will.
Do this nine times.
Repeat with the other foot, then with both feet.
BREATHING: Breathe out as you curl the toes forward, breathe in as you stretch them.
ANKLE BENDING
This exercise, which works on the ankle joints, and on the gastrocnemius/soleus/ achilles complex. One of its effects is that it helps to increase the angle of dorsiflexion. Tightness in this area is a common contributory cause of PF, and this stretch, which is safe for most people (in contrast to weight-bearing exercises such as the “wall stretch” and the “hanging-off-the-stair stretch”) can help to overcome this tightness without exacerbating PF or creating further problems.
Bend the feet forward at the ankles, and then bend them back, one at a time, then together.
Do each nine times with each foot, and then nine times with both feet.
BREATHING: Breathe out as you bend the feet forward, breathe in as you bend them back.
ANKLE ROTATIONS
Circle the feet at the ankles, slowly and carefully, nine times in each direction.
Do this with one foot, then with the other, then with both.
Breathe freely.
***
I’ve included instructions for breathing. If you co-ordinate your movements with your breathing it increases the effectiveness of the exercises because it (a) slows you down and (b) focuses your awareness on what you're doing, which is important. If you find it difficult at first to synchronise your movement with your breath, don’t worry, just breathe freely. Do avoid holding holding your breath, which creates tension.
I always do these exercises in the morning before I get out of bed. I would recommend this to anyone with PF, to help avoid the 'first step' pain as well as to get the circulation going: it makes a big difference to how you feel when you do get out of bed.
They can be done as often as you like, whenever you think of it: the more the better. If you work in an office you can do them under your desk without calling attention to yourself. Whenever you’ve been sitting for a while, it’s helpful to do them before getting up.
***
ARCH STRENGTHENING
Here is another exercise to help strengthen all the muscles of the plantar (sole of the foot) area.
Sit upright and comfortable in a chair (preferably a straight-backed chair) with your bare feet flat on the floor.
Draw your toes along the floor towards you without lifting or curling them, so that your arch and instep lift. Keep your toes on the floor as you do this: they will move closer to your heels.
(NOTE: keep your toes straight; don’t curl them. This is the difficult part. What you’re doing is isolating and working the muscles of your arch to lift your instep, but because you aren’t accustomed to using these muscles, your mind (which has to send the message to any muscles you want to exercise) doesn't as readily "connect" with them as readily as it does with the toes. That’s why the instruction is “draw your toes towards you” rather than “use the muscles of your arch to lift your instep”.)
Hold for a few seconds, breathing freely. Then release.
Do this with each foot a few times; then with both feet.
As with all exercise, go gently at first: you may feel a little discomfort, and that's ok, but avoid pain. It’s a subtle movement, but it’s quite strong. If you feel it isn't right for you – and you are the best judge of that - please stop.
You can do this exercise whenever you think of it. If you're at work, you can do it under your desk without anyone noticing. 
***
I hope you will find these exercises helpful.
All good wishes for your healing.
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