6 Yoga Poses For Foot Pain

6 Yoga Poses For Foot Pain

Table of Contents

Our feet go through a lot of pressure. When we run or exercise, our feet take the entire weight of our body. It is our living punch bag. It’s worse when we force them inside high heels, block heels, office shoes and so on.

If you are diabetic, your feet are liable to foot sores, numbness and more importantly pain. Yes, the pain is horrible! There is no real solution to the pain and painkillers are not the solution. Many diabetics get accustomed to the pain until it becomes numb – which isn’t good either. 

Why Do We Get Foot Pain?

As those with diabetes, you often get foot pain because your feet aren’t getting enough blood supply. If you do Yoga correctly, you may relieve some of the pain by encouraging blood flow to the troubled parts of your feet.

Other things that can help your feet include foot massage and diabetic socks that encourage blood flow. A combination of these three – yoga (and/or other foot exercises), foot massage and diabetic socks can not only reduce foot pain but help you regain some functionality that you may have lost earlier.

Yoga Poses For Foot Pain

Yoga is one of the best ways to relieve foot pain because it lets you work on all your foot muscles and joints. It’s a slower form of workout which helps you get strength and stability around your feet.

So let’s have a look at these 6 yoga poses for foot pain.

1. Talasana

Talasana, or the mountain pose, is good for the heels and the plantar fascia. Stand with your feet apart pointing outwards. Take a second to acknowledge your feet – the plantar fascia muscles, your toes etc. 

Usually, when we have foot problems we tend to hold our feet differently. Some put pressure on the inner soles of their feet while others put pressure outwardly. Take a second to notice how your feet rest on the ground.

Is one side of your feet more pressured than the other? If you feel you are naturally adding pressure inwards or outwards, try to ease it out by pushing in the opposite direction.

Now you’re ready to do Talasana:

  1. Stand with your toes stretched apart; keep arms relaxed at the sides and chin parallel to the ground
  2. Inhale deeply and exhale
  3. On your next inhalation gently raise your heels and go on your tiptoes.
  4. Simultaneously, raise your hands on either side. The palms should be facing each other.
  5. Hold your breath in that position
  6. Exhale while bringing your hands and heels back down.
  7. Come back to the original position
  8. Repeat the exercises a few time
  9. Repeat 4-5 times

2. Vrkshasana

Vrshasana, or the tree pose, improves balance and strengthens your feet. You may do it in front of a wall for support and as you gain more stability you can slowly move away from the wall.

Here’s how you can do Vrkshasana:

  1. Stand with your toes stretched; relax. Your feet can touch each other at the heels.
  2. Bring your left foot to the side, bend your left knee and position your left foot on the inside of your right thigh. Remember, the heels should be relaxed and touching your right thigh.
  3. Join your arms in front of your chest in a namaskar position.
  4. Inhale, stretching your arms towards the ceiling
  5. Bring your stomach in, hold your breath
  6. Exhale bringing your arms in front of your chest
  7. Slowly take your feet down
  8. Repeat the exercise with your right foot
  9. Repeat 4-5 times

3. Virasana

The Virasana or the Heroes Pose gives your feet a good stretch, particularly around the ankle joints. It may be difficult for those with stiffer hips but there are variations to make this pose a little easier.

Here’s how you can do Virasana:

  1. Begin by sitting on the floor with your back straight and your legs straight in Dandasana; you should look like the letter ‘L’
  2. Pull your right leg back and rest your ankle beside your right buttock. Your toes should be pointing outward
  3. Repeat the same with your left leg.
  4. Take a few deep breaths in this position
  5. If your knees or hips feel too uncomfortable in this position, or, if your buttocks can’t touch the matt, use a cushion to elevate your hips and support your back

4. Vajrasana

Vajrasana is like a prequel to the toes pose, which is also included in the article. It relaxes the bottom of your feet and your calf muscles. Vajrasana is also great for your lower abdomen. Many do this pose after a meal to facilitate digestion.

Here’s how you can do Vajrasana:

  1. Begin by sitting with your knees folded and your buttock resting between your feet.
  2. You can adjust your position to make it comfortable on your feet
  3. Take a few deep breaths in this position

5. Toes Pose

The Toes Pose is a great progression to the Vajrasana. It stretches the bottom of your feet and relaxes the plantar fascia. 

Here’s how you can do the toes pose:

  1. Begin by sitting with your knees folded and your buttock resting on the soles of your feet.
  2. Tuck your toes under your heels and lift your heels up
  3. Take a few deep breaths in this position
  4. If it’s hurting on the soles of your feet you can bring your palms forward to relieve some pressure. But we’d urge you to gradually raise your back and sit straight.

6. Adho Mukha Savasana

Adho Mukha Savasana, or downward-facing dog, is an excellent exercise for the feet. It stretches your calf muscles and the back of your heels allowing you to relieve tension. By stretching the stiffer parts of our body we allow blood to circulate in sore areas.

Here’s how you can do Adho Mukha Savasana:

  1. Begin by sitting with your knees folded and your buttock resting on the soles of your feet.
  2. Come forward with your palms perpendicular to your shoulder and knees perpendicular to your hips.
  3. Tuck your toes under your heels and lift your heels up
  4. Take a deep breath and raise your hips; your knees can bend at first
  5. Straighten your shoulders and push your palms on the mat
  6. Exhale
  7. On your next inhalation, straighten your knees 
  8. To come back from the position you must bend your knees bring your buttocks down and release your ankles so that they can rest on the soles of your feet.

We hope these poses are helpful for your diabetic foot pain. Remember, Yoga is all about respecting yourself. So all the poses mentioned above have variations to help you benefit from the poses without hurting yourself. 

Joint pain or discomfort from the poses may indicate incorrect posture. If the problem persists, we suggest you speak with a trained yoga instructor who can give you instant feedback on all your Yoga poses.

Join the conversation

You might also like..

Link Between Diabetes And Alzheimer’s Disease

What’s The Link Between Diabetes And Alzheimer’s Disease

When we talk about diabetes we refer to how it can cause heart problems or lead to kidney or liver damage. We rarely talk about how diabetes can affect the brain. New research is starting to show concrete evidence that there is a link between diabetes and Alzheimer’s disease. In fact, researchers are seeing so

Read More »
Diabetes And Stress

Diabetes And Stress – How Does Stress Affect Your Body?

Mental stress and physical stress can affect your body in more ways than you can imagine. Doctors have been trying to prove the correlation between stress and diabetes for centuries. Finally, in a 2010 study, doctors were able to reveal that those with depression and anxiety have a higher chance of developing type 2 diabetes.

Read More »
3 Reasons Why Diabetics Should Eat On Time

3 Reasons Why Diabetics Should Eat On Time

We have discussed the importance of eating right and ingredients that keep your blood sugar under control with the right kind of food. What we often overlook is the importance of eating on time. Your body depends on a routine so that you can have fewer sugar spikes. But why is it so important for

Read More »
Food That Naturally Lowers Blood Sugar

8 Types Of Food That Naturally Lowers Blood Sugar

If you are diabetic you know that it’s crucial for you to manage your blood sugar. Your life depends on it. Medicine only works so far. The best way to maintain diabetes is to include food that naturally lowers blood sugar. But what are they? Let’s find out in the article below.  8 Types Of

Read More »
Connection Between Diabetes And Heart Disease

What Is The Connection Between Diabetes And Heart Disease

Diabetes is a very scary degenerative condition partly because it puts you at risk for so many other illnesses and heart disease is just one of the many things that can affect diabetics. But what is the connection between diabetes and heart disease and how can you protect yourself from getting it? Let’s find out.

Read More »

Our products..

  • -30% OFF

    Syounaa Infrared Varicose Veins Socks

  • -30% OFF

    Syounaa Infrared Neuropathy Socks (Knee-length)


    Celliant Infrared Sports Socks (Copy)

  • SilverShield Ionic+ Handkerchief

  • SilverShield Ionic+ Face Mask

  • Syounaa Infrared Sports Socks

  • Syounaa Infrared Diabetic Socks

  • Syounaa Infrared Wellness Socks