Heal your Heels!

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Plantar fasciitis can usually cause heel spurs or bone spurs to develop in the heel.  The way that bone spurs occur is when the bone growth extends from the heel bone or the calcaneus due to the plantar fascia being repeatedly and excessively pulled away from the heel bone.  This abnormal growth is due to calcium deposits that form when the plantar fascia is being stretched.  Overtime, this creates bony projections to form and can extend into the sensitive tissues and nerves of the foot and cause a certain amount of pain when walking.   Generally, this type of condition seems to occur in athletes who tend to put a lot of stress on their heels but also those with abnormal gait patterns.   Arthritis, a joint disorder, can also be the cause for inflammation of the plantar fascia and for heel spurs to develop.

If heel spurs are the result of plantar fasciitis, then addressing the treatment of the fasciitis first will provide some relief.  In most cases a doctor may suggest wearing a heel cup or orthotics that can allow for some cushioning and absorption of the heel when walking.  Another natural treatment option is to stretch the plantar fascia and work on the flexibility of the Achilles tendon, calf muscles and plantar fascia itself.  One way to do this is Sitting Seza, which I’ve posted below and can also be found on the Quick Fix Rx DVD.   Doing these stretches on a daily basis will provide more relief as well as mobility in your feet and ankles.

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Tia Ukpe

Tia Ukpe has been a devoted student of yoga since 2001. She has focused on practicing and teaching Ashtanga Vinyasa. She received her 200 hour teacher certification from IT's Yoga in 2007. Tia is also a Relax and Renew Restorative Yoga teacher and is certified to teach Yoga Tune Up®, an integrative form of yoga therapy created by Jill Miller. Tia is currently working towards her Master’s in Holistic Nutrition, has received her initial certification from Saul David Raye in Thai Yoga Therapy and continues to look for new ways that she can integrate holistic living in all aspects of life. For more about me or to view my Yoga Tune Up® class schedule go here. You can also visit my website at www.tiawellness.com.

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Audrey Snowdon

Thanks Tia. I will work on the Sitting Seza and ball rolling with my client.

Erika Mills

I have started doing Sitting Seza, as I don’t get as much relief from just rolling out my arches. Although it is not a comfortable pose for me, I know I need because it will help keep my flat feet from overstretching.


I have also found that stretching helped to heal my plantar fascitis. I also was able to rebuild my arch through exercise, rather than relying on orthotics alone which is a temporary solution (it does not change your foot shape).


Thank you Tia. I had experience with plantar fasciitis that lasted 2 years. It took loads of rest, and stretching, some cursing, and even a few drugs to get it under control. This was before I was introduced to YTU. I am now able to continue with a maintenance program that goes way beyong my feet as well. On a happy note, my 68 year old mom was complaining of being unable to stand on her feet in the middle of the night. An avid Zumba participant, she loved to move but did not want to slow down. After giving… Read more »

Patricia Antoni

I just commented on a blog about my feet. I never went to the doctor for it but the symptoms sounded were there. Like Nathania said the ball work was intense but I kept up anyway until finally the pain went away. It is back but I am happy to have my miracle balls. I must get this DVD. Seems like there are a lot of blogs with good things from it I’m not getting any younger I need it. 🙂
Thank you Tia.


I’ve had students with plantar fascitis for whom the ball work was too intense. If using the wall for support is too much sensation, I suggest sitting on the edge of a straight back chair as they roll out the bottom of the foot with greater control over the amount of pressure driving into the balls.

Alicia Wang

I first experienced plantar fasciitis about 12 years ago after beginning a running program that was too aggressive. It took nearly two years, a set of $500 orthotics, and lots of golf ball rolling to have lasting relief. Although the golf ball and I became really great friends, I experienced soreness from time to time from going to deep. I have since began the same preventative foot rolling with the yoga tune up balls. I have to say that it is possible to “go to deep” with any tool, but I find it harder to do with the yoga therapy… Read more »

Lisa Highfield

I have benefited from using the yoga tune up balls as well. As a soccer player my ankles have been kicked a ton and using my other foot to pull fascia from the top of my foot while the ball is under it has worked miracles for loosening some tight spots!

Peggy Sue Honeyman-Scott

I have heard of this affliction but only pertaining to elderly people or athletes. This is a good exercise to do NOW to keep the ankles from developing plantar fasciitis. Also, after repeating daily it does get easier and less painful.

Terry Ford

Occasionally I’ve had sore heels – not sure what the cause was, but perhaps stretching during fitness classes helped at the time as no significant adverse results became of it. I’m sure neglected feet and living in running shoes didn’t help. Until I recently experienced sitting seza and the YTU balls, I had no idea how wonderful it feels to have blood circulating through my feet again. If one of my clients had heel spurs I might start with seated foot rolling on the balls, one foot at a time and progressing to standing as tolerated. Choosing the right and… Read more »

Joelene Marinone

Yoga tuneup balls would be beneficial for this condition. Working them all over the foot to break up congestion and work out tension is definatly a healing experience.