Energizing Yoga Poses
• It is wise to take a few days off at the earliest sign of any injury. If the damage caused by the initial injury is very substantial, rest will not cure the problem in a few days to a couple of weeks. In this case it is necessary to search for other ways to keep yoga while healing the injury.
• Until the tissue fully heals it is OK to yoga with mild pain as described in PEARLS section above, but it is not wise to yoga through stronger pain.
• It is best to avoid speedwork, fast yoga and hill training when there is significant pain in the PF.
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CONSEQUENCES OF yoga/WALKING THROUGH THE PAIN
• Pain beyond the mild category may indicate continued progression of damage to the fascia and heel. This means it will take longer to heal.
• People who completely push through the pain often need 2 or 3 years to heal.
• People who follow the guidelines mentioned above, and are careful to keep the pain in the mild category, heal very well while continuing to run.
• Jeff has had great success with his runners in preventing PF by using what he calls the “toe squincher” exercise: point your foot down and contract the muscles in the foot until they cramp. You can do this 10 to 20 times in each foot, per day.
Back of Heel, Sometimes Underneath POSTERIOR HEEL PAIN
• The pain from this condition is usually experienced on the back of the heel and even partially underneath it. In some cases, sensation may fan onto either or both sides of the heel. It usually extends up the back of the heel but not in every case. Pain in the Achilles tendon above the heel is discussed in the ankle injury section, but is indirectly related to this injury.
• Pain can vary from a dull ache to a sharp, piercing sensation.
• Only in severe cases does it hurt when not standing, walking or yoga.
• In most cases, only one foot is affected. The main exception is growth center pain in children and teenagers.
• Swelling can occur higher on the back of the heel.
• It is common to feel this during the first few steps in the morning, and during the first few minutes of yoga or walking, and then have it go away during the workout.