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Tai Chi and Qi Gong Exercises For Plantar Fasciitis

Plantar Fasciitis and Qi Gong Exercises

Tai chi and Qi Gong are ancient medical practices originating from China that focus on cultivating and balancing the body’s energy, known as qi or “chee.” These disciplines incorporate exercises, with Tai Chi being one of the main forms, to promote overall well-being and improve physical and mental health. With roots deeply embedded in Chinese culture, Tai Chi and Qi Gong offer a holistic approach to wellness and have gained popularity worldwide for their therapeutic benefits. By incorporating gentle movements, breathing techniques, and meditation, these practices aim to harmonize the mind, body, and spirit, ultimately promoting a sense of calmness, balance, and vitality. Whether practiced individually or in groups, Tai Chi and Qi Gong provide individuals with an opportunity to enhance their overall quality of life and achieve optimal health.

Incorporating slow and gentle body movements into your routine can have a multitude of benefits for your overall health. One of these benefits is the stimulation of qi, the vital life force, through the meridians in your body. This stimulation helps in nourishing and supporting the proper functioning of your vital organs and connective tissue. Additionally, these movements also aid in increasing the circulation of important fluids such as blood, lymph, and synovial fluid. By incorporating these practices into your daily routine, you can promote a healthier body and improved overall well-being.


The plantar fascia is a durable and resilient ligament that spans the underside of your foot, extending from the back of the heel to the toes. In addition to its essential role in absorbing shocks, regular stretching exercises of the plantar fascia can effectively safeguard against foot pain and potential injuries.

Stretching can help ease plantar fasciitis pain in both the short- and long-term by increasing flexibility. Stretches should be done both upon rising out of bed each morning and prior to sitting for long periods, such as work or on the couch. Regular stretching sessions will not only ease its pain quickly, but may help heal it over time as well.

Regular stretching before exercising “can absolutely prevent plantar fasciitis,” states Dr. Peden.

One effective stretching exercise entails sitting in a chair and placing a towel flat on the ground in front of you. Use your toes to scrunch up and pull back up on it 10 times; complete two sets per foot.

Another stretching exercise involves standing on a step and slowly lowering your heels down until they touch the lowest step, stretching both your calf muscles and plantar fascia in this way.


Breathing is essential to our everyday health and wellbeing. It keeps blood oxygenated while simultaneously providing energy sources to power the body.

Proper breathing techniques can dramatically enhance your overall health and help you relax more deeply, as well as giving you more energy and focus during exercise sessions.

The respiratory system comprises two main parts, including the diaphragm which contracts to expand your chest cavity, and your lungs which expand to allow air into your system through mouth or nose.

Breathing exercises may help ease plantar fasciitis pain. They should be performed both when first awakening and prior to exercising.

Qi gong exercises, based on the philosophy of Taoism and thought to increase energy in your body, may also provide beneficial results. They’re designed to unlock specific energies while increasing flexibility and immunity simultaneously.


Plantar fasciitis occurs when prolonged or excessive activity causes strain to the fascia that runs along the arch of your foot, stretching and inflaming it over time. Usually affected are people who are overweight or frequently walk and stand on hard surfaces such as pavement.

Yoga stretches, mobility work and strengthening exercises can be useful in improving foot health by alleviating symptoms and preventing future injury. However, yoga should never replace medical advice; before beginning any new physical fitness regime or yoga class regimen consult your physician first.

Yoga provides an effective means of stretching and strength-based exercises designed to target lower leg muscles such as the plantar fascia, Achilles tendon, gastrocnemius soleus (calf muscles) and hamstrings.

Tai Chi

Tai Chi is an ancient Chinese martial art which incorporates slow, intentional movements with deep breathing and mental concentration to reduce pain while improving overall health and quality of life.

Recent research showed that people with back pain who practiced Tai Chi saw greater improvement than those receiving traditional care, with researchers also discovering it helped enhance bone density, which decreases risks of falls and fractures.

New guidelines from the American College of Physicians suggest that back-pain sufferers try tai chi before turning to over-the-counter or prescription medication for relief. It can especially beneficial for postmenopausal women prone to osteoporosis who lack bone strength due to menopause, increasing their risk of falls and fractures.

Tai Chi is a gentle form of standing exercise that uses breathing and movement techniques to build balance and muscle strength, reduce fall risk and help with other musculoskeletal disorders. Studies have also confirmed its beneficial properties.


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