This blog is for the person with tight calves, achilles tendons, and/or plantar fascia. If you suffer from pain, tension, or cramps in these areas this blog will provide you with some yoga moves to restore mobility and reduce your symptoms.
Start by rolling the feet (1 – 2 min/side). Press down into the ball and roll into all the tender areas. The spiky massage ball in the image below works great, but you can use any kind of firm, small ball, e.g. a tennis or lacrosse ball.
Next take Warrior I pose. Step back into a lunge with the back foot turned out 45 degrees and the feet spaced hip distance apart. Firm the back leg to straighten the knee and press the back heel down. The front knee bends and both arms reaching overhead. Ensure that your pelvis is square to the front of your mat. Stay here for 4 breaths and repeat 2 times each side.
Next take Downward Facing Dog. From an all four’s position, step your hands slightly forward from the line of your shoulders, spacing your hands shoulder distance apart and the fingers spread widely. Tuck your toes under and begin to lift your knees up sending your hips upwards. Then, slowly work towards straightening the legs and pressing your heels down towards the ground. Note that our focus is to feel a stretch for the lower leg, so it isn’t necessary to have the heels all the way down to the ground, only as low as it takes to feel the right amount of stretch. Once you are in a settled in position, stay for 4 or 5 breaths.
Take a rest before this next one… Then return to down dog position and this time hook one foot behind the other ankle such that you are taking the weight through one leg, with the intention to press the one heel down towards for the floor for a deeper stretch. Pause here and breath for another 4 breaths each leg.
Return to a kneeling position, tuck your toes under and sit upright. Here you will be resting your weight over your toes stretching the underside of the foot. Keep in mind this posture can be intense (and sometimes not possible if there is restriction in the knees), so build your tolerance gradually.
Return to standing, for chair pose. Situate your feet hip distance apart and sit your hips back as if sitting down into an imaginary chair (watch that your knees do not bend forward past the front line of your toes). As you sit back keep your chest lifted, extend your arms forward (or overhead for a more advanced variation shown in picture 2) and then check in with your lower body. The aim is to feel grounded through all four corners of the feet and to keep the heels pressing down to the ground. Note the degree of knee bend will depend on how tight the lower leg is so work with keeping the heels down as priority over achieving a certain depth of bend. Try this pose a couple times for a length of 4 breaths.
Lastly don’t forget to stretch your hamstrings! I’ve chosen head to knee pose in the image below since it addresses a stretch for the entire posterior kinetic chain. Although, if you suffer from any back injuries an alternative could be to lie on your back and extend a leg straight up. Enjoy a nice long stretch, a minute per side, breathing deeply and relaxing into the posture.
Give this a try and let me know how it goes. I’d love to hear your comments or questions!