Posts Tagged ‘broken toe pose’

Sore No More

January 13th, 2011

Sore feet and ankles

You know that feeling of sore feet and ankles when you run in the snow or on the trails? Sturdy and flexible feet are the remedy. Besides having a good pair running shoes (even with screws or yaktracs) keeping your feet flexible and strong is key to an injury free winter running season. When you’re running through the snow or hitting the trails your feet are definitely working harder. A seemingly simple run now becomes a mini workout for your feet. Here are two yoga poses to keeping you light of foot.

  1. Broken toe pose: stretches the bottom of your foot (plantar fascia) and the muscles and tendons between the toes.
    broken toe pose
  2. Virasana: stretches the shins and top of the feet
    Virasana - hero pose

These 2 poses are great to include in your post run stretching regimen or in your “tv-asana” practice.

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Happy Feet

January 8th, 2010

Foot pain is one of the most worrisome and irritating of running injuries. Typically the runner has either plantar fasciitis, Achilles tendinitis or some other nuisance type injury. Then the dreaded news, no running or ratchet down the mileage. That’s tough news to hear in the middle of training. The following pose helps relieve the pain as well as prevent future flair-ups. It’s important to not ignore that dull throb of tendinitis or inflamed bunions or achy soles of plantar fasciitis as these seemingly nuisance injuries could ultimately change your running stride and could eventually side line the runner.

Broken Toe Pose

Broken toe pose targets stretching the plantar fascia, Achilles tendon and calves as well as dealing with bunions.

Getting into the pose: Start on all fours (table pose), curl your toes under, then slowly lowering your hips toward the lifted heels. As you lower the hips you’ll feel the bottoms of the feet stretch. Some folks will be able to sit on their heels; resting their entire upper body weight resting on the toe mounts of your feet. If that’s you…awesome! From my 5 years of teaching I have found most runners take a few weeks to get the point where they can comfortable sit on their heels. If you are in that range, then it is best to keep the hands resting on your yoga mat, that is staying in table pose. Over time, as you gain flexibility in the feet try practicing broken toe pose by moving the hands closer to the knees, then on top of the thighs and then finally placing the hands in your lap or in namaste mudra (i.e. hand gesture).

Self-adjustment
This pose is tricky because your feet will try to find ways to make this pose comfortable, it is important to align the heels with your sits bones. Start with sitting in broken toe pose for about 8-10 even breaths, then eventually work toward 1-2 minutes.

Watch outs!
Without a doubt broken toe pose is challenging. To mitigate further injury consider sitting on a yoga block and/or placing a blanket between the calves and back of the thighs. Using these props will ease some of the pressure felt in the feet. Good news, with regular practice that take your breath away reaction does go away.

Shanti!