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.
OK, here’s my quick run-down. I teach 14 classes a week, some of them barefoot on a hardwood floor, and this keeps me moving.
1) How old are your shoes?
2) How mobile is your fore-foot, mid-foot, and ankle?
3) If you don’t know how to mobilize these yourself and your dr didn’t give you specific instructions, consider seeing a physical therapist who specializes in running. I got mine from the podiatrist’s office. The doctor shot me with cortisone that lasted 6 weeks. The PT has given me mobilizations and neural flossing, which has improved my pain greatly with no additional need for shots.
4) How are you landing? Are you landing toe-ball-heel, using all of the foot to absorb shock?
5) How is your hydration?
6) Morning minute (from my PT), take one minute before you get out of bed to mobilize and stretch your feet before stepping down onto the floor.
7) Can you teach / coach without doing the moves yourself? I’ve become an expert at cuing. Not that I was bad at it before, but I’ve learned how to describe moves so well and succinctly that I can teach most of class sitting down on those days when it’s really bad (not often any more)
8) Consider whether it’s fascitis or fasciosis, because the treatment for fascitis can make fasciosis worse.