I’m a yoga newbie and am really enjoying the practice. I’ve been practicing in earnest for about five months, trying to go 3-4 days a week. About six weeks ago I noticed that my heels were hurting, especially so on my right heel. I started running about four weeks ago and the pain has gotten worse. By researching my symptoms, I think I may have Achilles tendonitis. I haven’t made a doctor’s appointment, but know I need to. I have cut back on my running but don’t want to cut out my yoga practice. Anyone have experience with this condition? Are there any asanas I should stay away from? (I love downward dog but notice the pull when in that pose.) Are there any exercises that would help? Do I need to give running and yoga up for a while until my tendons heal?? I appreciat anyone with experience and advice.
Hello Sheri,
If you could be more specific about symptoms and your background as well as your living (including the type of asana practice you’ve chosen) that would be more helpful (for me).
Operating under the assumption of a diagnosis yet-confirmed or one not coupled with an assessment would be irresponsible (of me as a yoga therapist) and potentially away from rather than toward remedy.
Please include whether the pain is sharp or dull, intermittent or constant, better in the morning or evening, with heat or with cold, and what actions cause flare up.
Thank you.
gordon
IA,
Thank you so much for responding. I noticed a general soreness, kind of a numbness, in my posterior heel area. I noticed it was especially sore in the mornings when getting out of bed. After a little moving around, the soreness would go away. After yoga practice in the evening, my heel would feel sore again. I didn’t think much of it; rather I chalked it up to age (I’m 49) and the fact that I’ve pushing myself to get into better physical shape. My instructor teaches Baptiste Power Vinyasa, although the studio offers other types of practices which I also participate in–such as anusara and a yoga/pilates combo class.
When I added running to my fitness regime about a month ago, the pain really became chronic. I stopped running for a week, started icing my heel, cut the power vinyasa class out of my practice and my heel started feeling better. Yesterday I ran 1.5 miles and my heels (both of them now) were killing me!! This morning, I could hardly walk upon getting out of bed. This afternoon I start Baron Baptiste’s 8 day yoga bootcamp and I’m terrified that I won’t make it through the course. I am so looking forward to this bootcamp. I so need it both physically and mentally. Perhaps I can just modify some of the asanas in order to make it through these eight days??
I know I need to make a doctor’s appointment. I’m just afraid he’s going to tell me I have to stay off my feet for a while. Which I suppose I need to accept in order to heal.
Any advice is appreciated.
~Sheri
If you feel the need to make an appointment with an M.D. then that is what you need to do. I rarely, if ever, suggest such a thing as this is a Yoga forum so I effort to offer those tools instead. Simply telling someone to go see a doctor, well that is advice freely available on about 1,000 other sites. Instead I suggest a person consult the health care practitioner of their choice then that is what they feel called to do. This allows for empowerment and choice and I don’t believe in dis-empowering students of yoga.
A few things to try:
Using a golf ball in the morning BEFORE bearing weight…roll your sole over the ball. Find the areas on your sole that speak loudly and allow the weight of your foot to melt it down toward the floor…three breaths then find another spot. Cover the entire sole. See if you can stand free of pain.
Adho Mukha Svanasana with your heels on the baseboard or wall.
The work here is rooting the heels and pressing the calf muscle from it’s belly in to the Achilles.
Supta Padangusthasana with a belt at the arch near the toe mounds. Then go through the three alignments and the three actions - or have your teacher provide that information.
Ice can be used for 2 minutes on and then off for 15 but I don’t imagine it will be particularly helpful. If it IS for you then do it.
I would suggest Maha Vishgarbha oil. If that is not available I’d suggest Sunbreeze Oil. If that is not available try organic untoasted sesame oil. Twice per day, morning and evening. Five minute application (lovingly). They do stain so beware. You can combine the first two and that is actually a very effective protocol.
Do try not to pound on the foot in the interim Sheri. No jumping and care coming down from inversions. See if there’s a therapeutically trained teacher int he vicinity if you need more than this.
gordon