Tai Chi for Plantar Fasciitis

Plantar fasciitis is a painful inflammation of the tissue (fascia) that gives the arch of the foot its shape. There are a number of treatments for this condition, including stretching, massage and even simply throwing away your running shoes and spending more time barefoot. Severe cases may call for corticosteroid shots or surgery. The ancient Chinese art of tai chi may also be of assistance in alleviating the symptoms of plantar fasciitis, according to S. Richerson and K. Rosendale in "Does Tai Chi improve plantar sensory ability? A pilot study," an abstract published by PubMed.

Tai Chi

• Tai chi is a set of standing exercises designed to increase flexibility, develop whole-body coordination and even train in self-defense. All tai chi exercises are standing exercises, and one of the central focuses of the art is the "sinking" of weight onto one's heels. Tai chi develops ankle flexibility.

  There are many styles of tai chi, ranging from soft to aggressive. If you're looking for a great way to stretch your calves and improve your posture to help alleviate symptoms of plantar fasciitis, a softer style may be best for you.

Learning Tai Chi

• Tai chi instructors can be found in many places.

  The best way to learn tai chi is under the direct instruction of a tai chi practitioner. Luckily, tai chi is extremely popular: you can find tai chi instructors at almost any gym, YMCA or martial arts studio, and even in local parks in most cities when the weather is good. If your main goal is pain relief and increased flexibility, look for a softer style or an instructor who teaches tai chi for health rather than for self-defense.

  Look for an instructor who understands your goal of seeking help for plantar fasciitis and who is ready to go slowly when teaching you both the basic warm-up stretches and the tai chi form. In addition to talking to your instructor, be sure to consult with your physician or physiotherapist before beginning tai chi.

Using Tai Chi

• Tai chi focuses on stretches and frequent but slow movements of the feet and ankles in order to turn the waist. When doing tai chi, you should be in a state of "ready relaxation"---neither tense nor limp. Studies have shown that tai chi can increase plantar sensation, balance and even muscle strength in the lower body.

  After several weeks of tai chi, including both weekly or more frequent lessons and solo practice at home, you should begin to feel more flexible in your legs and calves, with increased ability to move and pivot your ankles and awareness of foot posture, all of which can serve to alleviate the symptoms of plantar fasciitis. You should practice at home diligently; because tai chi is a mild form of exercise, you can do 20 to 30 minutes a day without needing to take "recovery" days off.

Caution

• Many tai chi instructors may not be familiar with modern medical terminology and will instead refer to your problem as one of "chi flow" or "chi blockage." While there is no scientific basis for a life-energy called "chi," visualizing energy coursing through your body while practicing does help to keep your mind focused on your limbs and the proper positions during stretches and movements.

  If your plantar fasciitis does not improve after several weeks of daily practice, please consult your doctor.

Specifics

• Tai chi movements that involve standing on one leg, shifting your weight from one leg to the other and back, or taking large "wading steps" are especially helpful for strengthening the plantar fascia and alleviating pain from plantar fasciitis.

  You don't need to train to be a kung-fu master to gain the benefits of tai chi, but you do need to practice the tai chi moves you learn regularly, for at least twenty minutes each day, to see solid results.