Heel Pain: Basic steps to follow

• In case of combination of health issues ,check with your therapist or contact us before you try on own.
• Practice warm ups before starting as shown in “Rheumatism” therapy the first five images. Check this Link
• Practice these below postures shown in sequence.
• Hold for 10 to 20 counts or 5 breaths.
• Practice all the postures focusing on the stretches at your ankle and calf muscles.
• Repeat the Ankle movements five times each clock wise and anti-clock wise directions and repeat five times a day and night before going to bed is very important.
• Practice and hold the posture while raising heel up and ask someone else to push the toes towards you and hold it for 5 counts and exhaling down.
• Virbhadrasna: Practice by taking the back leg knee close to the floor and in the same way heel close to the floor.
• Repeat the same way with the other leg.
• Hold it for 20 counts focusing on the stretches in your ankle.
• Repeat twice.
• Practice twice a day.
• Parvatasana (Adho Mukha Svansana): Practice this asana by reaching the heels down ,toes upwards and the head closer to the floor.
• Keep the feet close to each and press the heels downward, Hold for 20 secs.
• Repeat three times a day.
• Utkatsana: Sit and feet close to each and press heels downward and hold for 10 counts.
• Practice counters like Parvatasana after this posture and go in sequence mentioned and don’t jumble up the Asanas to avoid injury.
• PRANAYAMA: Practice ‘Pranayama’ for better healing and calmer mind to respond better to the pain.
• NOTE: Consider other health issues too before practicing all Pranayama.