A discussion of how yoga can prevent or ease the pain of foot or ankle problems should begin with a brief anatomical look at the complex structure of the foot. The tibia (shin bone) and the fibula (calf bone) are supported by the talus (ankle bone). The largest bone of the foot is the calcaneus (heel bone). Together the talus and the calcaneus comprise the hindfoot. The bones of the forefoot are the metatarsals or long bones and phalanges (toe bones).
The midfoot is a collection of bones that form the arches of the foot including the longitudinal arch (medial and lateral) and the transverse arch). In additional, there are approximately three dozen joints in the foot and over 100 ligaments, tendons and muscles.
Some of the more common problems we experience in the ankles and feet are plantar fasciitis, fallen arches, osteoarthritis, bunions, ankle sprains, Achilles tendon injury, heel spurs, and metatarsalgia. And, yes, yoga can help prevent or lessen the effects of many of these problems.
Weak or fallen arches may result in tendonitis, bunions, and shin splits as well as affecting knees, hips, lower back, neck and shoulders. Arch strength depends on tight ligaments and long, strong supporting muscles, particularly the tibialis posterior. This muscle needs to be both strengthened and lengthened to correct both pigeon-toed and knock-knee stances and the pain and cramping that attend fallen arches. One of the poses we commonly practice in Healthy Aging Yoga is Prasarita Padottanasana or Wide-Legged Standing Forward Bend. This pose is very effective in both strengthening and lengthening the tibilas posterior. Standing poses in general and Warrior I in particular are great for the feet.
Perhaps the best place to start in yoga is in Tadasana (Mountain Pose), paying close attention to where our weight is, exploring weight shifts from front to back and side to side, lifting up the toes and then the heels. As we become more aware of how we typically stand, we can make adjustments, improve our posture and balance, and correct foot and ankle problems.
According to Robert Kornfield, a holistic podiatrist,”when you treat foot problems with yoga, you end up treating back pain, hip pain, all kinds of structural problems.”
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