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Keywords: Flat feet (June 2002)

ORIGINAL QUESTION:

From Lisa Macy:

I have 2 students in 2 different classes who tell me their feet ache when they do yoga.  Their feet bother them on standing poses like Warrior & Triangle. Both students have flat feet ­ one from playing/teaching tennis for years, the other from heredity (& perhaps weight?).  I suggested foot openers to stretch the front of the feet & arches & toes, and foot massage & going barefoot frequently.  This just came up this week (I’m a new teacher) so I don¹t know the results yet. Any thoughts on how I might help them?


ANSWERS :

From Ann Francis, grad. 2002:

Lisa,

I was born with flat feet and they're still fairly flat, but I think years of wearing Birkenstocks and attempts at conscious posture have helped (I seem to have a very low arch now).  You might suggest they check in with a podiatrist, perhaps some arch support in shoes could help situation overall and make yoga practice less painful in the long run.  Also, just an idea from reading books, I'm definitely not qualified for more than a perspective, but in Yoga: The Iyengar Way, they emphasize putting weight on the outside edge of the foot in standing poses.  Of course, this requires a certain amount of awareness, some leg strength and balance, but doing this seems to help me.  Just my own opinion, but I've always wondered if anyone else had a similar experience.

I think overall posture awareness can help.  For example, my mother also has flat feet and isn't in the best shape physically.  She hunches over and seems to rest all her weight on her knees and feet which must strain those parts of her body.  I have to make a conscious effort to keep my upper body lifted and self-supported.  

General strengthening of the legs and upper body will help with this but it also requires body awareness.  It's taken me a long time to develop this awareness and I can easily slip back into my "natural" unhealthy posture if I don't exercise, do yoga and keep after myself.  This isn't a silver bullet, but for those self-motivated folks willing to do as much as they can, these suggestions might help.

Many blessings to you,
Ann


From Jo Marenberg:

Hi Lisa,

After doing yoga for about six months, I developed pain in my left foot near the heel. After putting up with it for a few months, I went to my family doctor who diagnosed plantar fascitis and recommended arch supports. I just purchased the Dr. Scholl variety available from the drug store or Wal-mart. I also gave up high heels for life. The condition gradually improved and I haven't had any problems since. Your students may want to see their health care provider for a diagnosis, as their problem may be something else.


From: Allyson Cannata, PT, grad. 1997

Since yoga is done without shoes, strengthening exercises would be helpful so the students could learn to hold the proper arch via muscles of the feet.  

Examples:

  1. With or without resistance) The student sits with lower legs/feet dangling over edge of high seat.  The student would then SUPINATE the foot/ankle (i.e., moving only at the ankle, turn the sole of the foot toward the other foot's ankle).  The form of resistance could be someone else's hands or elastic tubing held by the student.  Do 12 repetitions with each foot.  Repeat set twice.
  2. Student sits in chair with bare feet on floor.  Place washcloths under toes of each foot and use toes to scrunch and bring more of washcloth under foot.  Do until reach end of cloth and repeat once or twice.
  3. Practice creating and holding arch while balancing on one leg at a time.  This concentration on the arch alone...not a complex yoga posture... can bring increased awareness to a POSSIBLE position of the foot which is not necessarily the HABIT of the foot.

I hope this helps.


From Savitri:

Most postures can be adapted to sitting in a chair.  Try that and I¹ll bet it takes care of their needs.  

Love,  
Savitri


From Nicole DeAvilla, grad. 1984

Dear Lisa,

In most cases, the arches of people with flat feet need to be strengthened.  In any comfortable sitting position they can slowly point and flex their feet, holding the "point ", which helps to arch the foot, for a few seconds.  There are many other foot strengthening exercises that could be used as well.  Wearing shoes with good, comfortable arch support while running (playing tennis) or walking, especially on hard surfaces, may be helpful as well.

Check also the weight placement of their feet during class.  Make sure they are not rolling in with their weight in any of the standing postures (do not forget Tadasana).  Also give them an image of lifting the energy up from the inside part of the arch all of the way up their legs.  As long as there are no other underlying problems, strengthening, and proper alignment with upward moving energy should go a long way in alleviating their discomfort.  If there is no progress in a reasonable amount of time, perhaps you could suggest they consult a health care provider.  Other wise you and they need to be patient in establishing new neuromuscular patterns.  They may always be somewhat flat footed, but they shouldn't have to be in pain.

One more thought - Be sure they are not over tensing their feet in these poses. Sometimes over enthusiasm causes excess tension and discomfort.

I hope this helps.

Namaste,
Nicole


From Jill Lawrence:

Dear Lisa,

I have several students who have the same complaint-- sore feet.  One thing to watch for in the standing poses, especially one-footed balances, is gripping with the toes.  A simple reminder to relax the feet can be helpful.  I recommend the article "From the Ground Up" in Yoga Journal, November 2001.  The author, Tias Little, is an incredible teacher. Alignment is his specialty (read: obsession) and he spends quite a bit of time just working with the feet.  It is a very good article, with lots of good exercises and stretches.

Good luck!
Jill


From Beth Howard:

Hi Lisa,

I studied with an Iyengar teacher before switching to the Ananda style of yoga.  This teacher had very flat feet when she started yoga.  Her teacher had her practice all standing poses with her toes lifted for 18 months.  She has nice arches now, but still practices (and teaches) sometimes with toes lifted.

Blessings to All!