Plantar Fasciitis + Fallen Arches After a Pregnancy! | #AskDenise 08
Hey Youtube! Denise here, nice to meet you! It’s currently July of 2019. For the past 1.5 years, I’ve been making instructional videos for Yoga teachers (primarily …
This is #AskDenise and Gina has asked
me for some help with this problem.
Her feet are stretched out from
pregnancy. So in pregnancy you get
the looser connective tissue. And so
her feet have stretched out, her
arches have fallen and now she has
recurring plantar fasciitis – which
she has had treatment for but it just
keeps coming back.
She's finding that standing balancing
poses are really painful because of
the foot activation. And of course,
when your arch falls, it is going to
really wreak havoc in your body – to
If you don't have arches to begin
with it's not so bad. But when you
have them and then they fall – then
it really usually does produce pain.
Ok so I asked her a few more
She has been wearing orthotics for a
few months, she has a desk job, she
wears slippers indoors.
So anyways I won't give you any more
details than that, but here's what I
suggest for you Gina.
Ok. #1) You got to roll your feet.
For feet, it's super essential for
both strengthening and mobilization –
that you roll the feet. Especially if
you have recurring plantar fasciitis.
So I recommend what I'm doing right
now – which is compression and
release. I'm using a Yoga Tune Up
ball which is ideal for this. If you
use something too hard, you're
probably just gonna find it too
So here's what I'll do to actually
strengthen. I'm going to grasp it
with my toes and then splay them out.
Grasp and splay. That's going to wake
up some of my muscles under the
arches of my feet.
And of course it helps me with toe
function (which is really important).
I'm going to do this too – see I'm
holding it with my toes and then I'm
going to extend my great toe.
So Gina – very important to be
working on your feet – and work on
this area right here – which is
probably where you're finding most of
the tenderness in your plantar
And put the ball right there and put
some pressure on it.
I want you to know that it might be
pretty uncomfortable but it's
important to do and you will get used
to the sensations.
Start slow, don't be aggressive – but
you've got to roll your feet ok?
Super important for you roll your
The other things that you can be
doing are – make sure you do not walk
around your house or when you walk
your dogs with your feet turned out.
Work toward getting the feet
organized straight ahead.
And I'm saying that because your arch
is naturally going to collapse. You
get a lot more pronation of the foot
when you walk with your feet turned
out – it's naturally going to fall
But if you walk with your feet
straight, it's going to help you wake
up those arches ok?
So even if your foot has spread out a
little bit – or even a lot – during
pregnancy you, can strengthen.
You may not narrow your foot but you
can strengthen it.
You can wake up those arches.
Here's another excellent practice for
strengthening your arches.
And that is putting a block or – you
could put a small ball but I find
this really difficult.
So I would start you off with a
You could even use a pillow or
something – and you want to start
lifting your heels.
Ok so I know it's pretty simple but
what you need to do is lift and splay
your toes, bring your body weight
into your forefoot and then slowly
It's hard even for me to do!
So i would invite you to. Put your
hand on a wall or a counter and then
you're just going to slowly raise
your heels and slowly bring them
down. Up and down. And you're going
to do as many as you can.
You might find your fatigue quickly
at first, but it's very important
that you do. This is one of the best
And I'm not just squeezing the block,
I'm also dialing my energy outward as
though I want to spread my feet
But I keep them grounded.
So that's an important aspect.
So hell lifting – you may have been
given toe or towel scrunches by a
physiotherapist or a chiropractor –
but that's this exercise.
I like to use a band for this but a
towel works as well.
Can you see how that's causing my
arch to lift?
So that is a pretty effective
It's not quite as effective as the
heel raise exercise with the block
between your lower legs – because
that's requiring you to bear weight
and it requires quite a bit more
So work up to it slowly.
And I want to suggest that you wear
your orthotics as little as possible.
Because your feet will become
dependent on them and it'll be really
hard to strengthen sufficiently so
you can do without them. And you
don't really want to sentence
yourself to a life with orthotics, if
if you can reclaim the strength and
function of your feet.
Ok Gina what I've suggested –
Active heel raises. Walking with your
These are all daily practices.
So you can start slow. You don't,
have to go into pain, but build on it
And this is gonna make a big
difference and I would love to hear
how you do with it.
I want to strongly, strongly
encourage you to make it a daily
And please let me hear from you in a
Give yourself about 4-5 weeks to feel
a really big difference.
Good luck with it Gina! Thank you so
much for asking me this question.