Toe Raise Caution with Plantar Fasciitis
How many times a day and how many repetitions would be ok for rising up onto toes? I am concerned that some clients may do this too often and whether this could cause plantar fasciatis. I realise that this movement can help with this condition but as it can also be caused by overuse, is there a suggested limit? Thank you.
Answer from Sherry
This is a great question, but there is no set answer. It surely depends on the health of the ankle, feet and toes of your Student and how many toe raises they can or should do. I ran into this issue first-hand when I was working with my Dad in his post hip replacement therapy. The physical therapist wanted him to point and flex his feet while sitting to encourage circulation, as well as doing toe raises standing to create strength in his ankles which can help stabilize his lower body if he should trip.
The seated movement was very doable, but my Dad complained of pain on the top of his foot after doing a few cycles of the standing toe raises. That got me thinking that we were over-doing the action of the ankle hinging motion and we reduced the number to what he felt most comfortable doing.
So I will pass along that same advice. Give your student permission to decide how many (if any at all) are doable for them. They will know immediately if they have sharp pain or feel tenderness a day or so after the toe raises. This is a strengthening sequence… and that means one must build up to it. Pass the power onto your student to make the best decision for their health.
And you are correct, this motion can aggravate plantar fasciitis and I would caution anyone with that condition to reduce the amount of ankle extension (keep the heel lower) especially when the condition is flared. I’ve attached a video from Yoga Therapist and Yoga Vista Academy Presenter, Lulu Peelle on 5 exercises to do for plantar fasciitis. You might pass that along to your student.
5 Effective Exercises for Plantar Fasciitis with Lulu Peelle, Yoga Therapist
Are the bottoms of your feet burning, achy or tight when you stand or walk? You may be experiencing the symptoms of Plantar Fasciitis, and you can relieve your pain with this short routine of 5 exercises put together for you by Lulu Peelle,Yoga Therapist and Ayurveda Consultant.