Attention Hikers & Runners: One Yoga Pose That Help You Find Relief From Plantar Fasciitis

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I used to struggle with IT band pain, plantar fasciitis, pain in my knee & hips and even back pain.  I remember running races and limping along because one of my feet hurt.  I struggled with mostly plantar fasciitis in both feet.  It was always one or the other that held me back during races and longer hikes.  

I was suffering.

I pressed on because I didn’t know how to fix it for good and thought I just had to put up with it and carry on. 

I had a hard time slowing down.

Then, along came restorative yoga.  I learned restorative yoga during a 500-hour yoga teacher training five years ago and had no idea it would become my favorite style of yoga to teach.  Unable to slow down and take the time necessary to really stretch, it was difficult at first.  My mind would race when I first started. 

I was so used to being on the go and moving quickly from one thing to the next. 

When my body started feeling better and the injuries and pains I struggled with began to disappear I realized the magic of restorative yoga.  It was a game changer.  Restorative yoga and learning how to use all of the yoga props changed everything!!  I no longer struggle with these injuries and can go out for a hike or a run pain & injury free!  I am able to enjoy the view and not focus on the pain.  My body is free to move and I can actually enjoy exercise. 

I want this for you too!! 

I want to share one restorative yoga pose with you that changed my life!  By doing this simple pose just once a week for 5 minutes you will notice a huge difference quickly.  This restorative yoga pose will stretch your hamstrings & IT band which have a direct effect on your hips, knees and feet.

Here’s how to do it!

How To:  You will need an 8-foot yoga strap.  Click here to purchase the strap now if you don’t already have one.  You can also use a shorter strap or neck tie, but to get the full on relaxing effect I recommend a longer, 8-foot strap.  This way your entire body can completely relax. 

Simply loop up the strap by placing the tail end through the rings and secure it.  The strap should be in a large loop.  Place the strap around the upper back, right at the bottom tips of the shoulder blades.  Ladies, this is where your bra strap is.  Gentleman, I’m sure you can figure out where that is ;)

Place the other end of the loop near the rings and tail end of the strap, around the right foot.  The strap should be around the ball of the foot, not the heal.  Be sure the tail end is positioned so that you can adjust it.  The tail end should be facing the outside of the leg and down towards the ground so that you can tighten it or loosen it as needed. 

Lie back without allowing the strap to slide town the back.  Place your head on the ground.  If your neck is uncomfortable try placing a pillow under your head.  The neck should have full extension.  Extend the left leg long on the ground and place your hands on your belly.  Breathe deeply in through your nose and out through your mouth.  Try a 3 count inhale and 3 count exhale or a 6 count exhale.  Do this for 5 minutes on the right side and then do the left side.  I would love to hear how this goes for you.  Please leave a comment below and let me know how you liked it.


If you suffer from plantar fasciitis and want to learn more techniques that can help you find lasting relief be sure to check out my Pain Free Feet Program now!



Heather Poast