Hi! I have just been told by my doc that I have plantar fasciitis due to overuse. I do one class a day ( strength training, mind-body, aerobics n step through the week). I also play tennis thrice a week for recreation.
Any suggestions how to continue the classes while trying to recover? I am doing the necessary stretches, massage n ice as per doc’s orders.
I would suggest that you evaluate the way you teach. Make it more educational and less participatory. Walk around the room and correct; demonstrate only where necessary.
I know plantar fasciitis can be very frustrating and lengthy, especially as an instructor teaching many classes. If you can cut out any unnecessary training, then you should do so (plantar fasciitis can lead to bone spurs and arthritis if not taken care of properly). If you must continue to teach while healing, here are a few things that may help:
1. Follow your doctor’s instructions of icing and stretching
2. Check your footwear and replace if necessary (even if you can’t see any breakdown in your sneakers, they break down inside. I like to buy 2 pair at a time and rotate them.
3. Along with good footwear, supportive shoe inserts or orthotics to protect your arch
4. Coach as much as you can while teaching without doing the whole class. If you must demonstrate and teach the whole time, make sure to ice following the class.
5. Don’t go barefoot or wear slippers around the house
6. Check out this article by ACE–you should pay attention to your feet, calves, and hip flexors:
I hope this helps you…
Hello Brinda Desai,
It is never cheating to instruct more than you participate; especially, during the healing process. Along with the advice already given, be sure to take the time to heal the heel…pun intended. If you do not, it will take twice as long to heal. You can also try self myofascial release on the feet along with the ice, strength and stretches. Custom made orthotics may be another option. Shoes with springs in the soles are also helpful. Try to step softly on the forefoot instead of the heel. Use PRICE modalities.
Tennis is also hard on the feet; remember, grass is softest on our bodies. Please take time off to let the body recover…less or no tennis for a while and less time on the feet until the pain subsides or is non existent.
Natalie aka NAPS 2 B Fit.
I know what you are going through. I myself am recovering from a similar issue with my foot from all of the classes I teach. Follow the recommendations from your doctor. Make sure you have proper footware to support your feet while teaching. Take notice of your posture as you teach your classes, perhaps you are out of alignment and didn’t realize it. When I thought about my own issue, I took notice that I was teaching on my toes rather than keeping my entire foot flat on the aerobic floor. Rest as much as possible even if this means coaching your classes more than participating as you teach. If you have a student in class that has real good form and is comfortable being in the front row and doesn’t mind if you call on them, perhaps you can direct your class to follow that person so you don’t have to demonstrate. Definitely make sure not to go barefoot. It is important for you to rest the foot as much as possible so the body can heal.