Plantar Fasciitis

Plantar fasciitis is a term that has come to be used for general heel pain. There are over 40 conditions which might cause heel pain, but only some of these are due to damage, such as tearing, fraying or crushing, to the plantar fascia. This is the thick tissue that runs underneath your foot connecting your heel bone to your toes. Typically, the pain is worse in the morning, gets better as you move around and then comes back later in the day after a period of inactivity.

You may be more likely to get plantar fasciitis if you:

  • recently started exercising on hard surfaces
  • exercise with a tight calf or heel
  • overstretch the sole of your foot during exercise
  • recently started doing a lot more walking, running or standing up
  • wear shoes with poor cushioning or support
  • are very overweight

Successful treatment depends on getting the correct diagnosis of the underlying cause. Things that might help are:

  • ice, arch roll, calf stretch, arch rise
  • steroid injection, ultrasound, low level laser, ECSWT (shockwave), surgical release
  • acupuncture, footwear changes, orthotic insoles, diet, supplements
  • mobilisation, strength and conditioning exercises

Pilates can help with the later as it aims to ensure good alignment and balance mobility and strength, not just of the foot and ankle joints, but of the whole of your body. Specific exercises for plantar fasciitis might be:

  • foot and ankle stability
  • foot shortening
  • plantar intrinsic strengthening
  • calf flexibility
  • general flexibility
  • proximal strength

This information was taken from a recent workshop that I attended by Ian Sadler and the NHS website. For more information and to visit Ian’s specialist biomechanics clinic based in Norwich, go to https://www.bxclinic.co.uk/.

Click to find an NHS podiatrist.

Resuming Pilates Mat Classes Indoors

Coronavirus COVID-19 guidelines allow exercise classes to be held indoors at community venues from 25th July 2020.

These notes describe what I anticipate will be the new arrangements for attending Pilates mat classes with me at Mundford Village Hall from September 2020. This is an interim version, which I will update nearer the time.

Before resuming class in person, please complete my COVID-19 Questionnaire (link to follow).

DOs

  • Bring your own equipment*
  • Wash your hands thoroughly or use hand sanitiser before and after class
  • Bring your own hand sanitiser for use during class
  • Arrive and leave in the clothes that you will exercise in
  • Wear non-slip or other socks
  • Maintain current social distancing guidelines whilst travelling to class, at the venue and during class
  • Face coverings are not required while exercising, but you may wear one if you wish

* Please click to find out more about the equipment you will need and how to buy it

DON’Ts

  • Attend class if you have any COVID-19 symptoms, are shielding or self-isolating because you are living with someone with symptoms or have returned from abroad
  • Attend class within at least 14 days of the onset of COVID-19 symptoms
  • Attend class if you are otherwise unwell
  • Touch your face
  • Share equipment with other people
  • Consume food or drink other than water that you have brought with you

Additional precautions that I will take:

  • Wash or sanitise my hands frequently
  • Check that my temperature is normal before teaching
  • Avoid hands-on correction
  • Sanitise door handles
  • Comply with government guidance for teaching exercise indoors, including cleaning equipment and floors
  • Comply with guidance given by Mundford Village Hall for its use

To be decided:

  • Whether toilets will be available for use
  • How to minimise contact when arriving for and leaving class, which may affect class times

Pilates Equipment for Mat Classes

Since the coronavirus crisis means that it is inadvisable to share equipment between participants, please see below for what you will need when attending my group mat classes. You can source your own or buy from me at the prices shown.

  • full length mat – such as one of these
  • cushion for good neck alignment – 1″ head pad £8 or 3″ head pad £12
  • resistance band – 175cm purple band £7
  • soft ball – 23cm overball £8
  • set of 1″ head pad, band and ball £20
  • set of 3″ head pad, band and ball £24

I have a limited stock of used equipment for sale at £4 per piece or £10 for a set of head pad, band and ball

Delivery in Mundford free, elsewhere £1.50 for a band or £3 for anything else.

Click to see the full list of small equipment that we use when doing circuit classes.

Quote: Change happens…

Here’s another quote promoting the benefit of movement. Whether you do Pilates or any other form of exercise, I encourage you to move.

Change happens through movement and movement heals.

Joseph Pilates

Archive Pilates video links

Joseph Pilates was renowned for exercising just wearing shorts and for exercising outside in all weathers. Here’s a selection of archive videos that I found on YouTube.

Demonstrating The Hundred
Classical Mat Workout
An Outdoor Workout from 1932
At an International Dance Festival and School
Joe in the Snow – A Tribute

Wrist Assured/Yoga Gloves

Wrist Assured/Yoga gloves may be useful to you, if your wrists are uncomfortable when you are performing exercises where you support your weight through your hands. The gloves have a contoured gel pad, which distributes the pressure so that your wrists don’t take all the strain.

I read about them in a recent newsletter, but have not tried them myself. They have good reviews and are available on this link.

Space to Be

While we are social distancing due to the coronavirus crisis, many of us may be feeling anxious about our health, our families, our finances, our future. Exercise is known to be beneficial to mood, so Pilates can help. Some people also find that meditation is helpful.

I have just come across some free weekly meditation sessions, held on Mondays at 10am and 7.30pm using Zoom, by Andrea, who trained with The Mindfulness Institute.

To find out more, including how to join, click on the link below.

There are also mindfulness apps for your smart device, which are free or have free trials, including:

  • Headspace
  • Calm
  • Aura
  • Insight Timer
  • Smiling Mind
  • Stop, Breathe & Think
  • UCLA Mindful
  • 10% Happier

Free Stuff!

As a thank you to those who have signed up to continue with my classes during this period of social distancing, I promised some bonus material in the form of short videos, so that you can continue your practice at home.

I have set up a new pilatesbodyuk Youtube channel and uploaded my first video. It’s a standing workout, which you can access on the link sent by email.

Since these videos are intend to supplement the supervised practice that you do at my classes, I have made the videos unlisted, so they won’t appear in any public spaces. Please do not share the links.

As sent by email with some amendments.

12 Reasons Why You Need Pilates In Your Life

This article may date back to 2015, but it is every bit as valid today. I especially like thes quotes from Pilates expert Dawne:

“Pilates teachers are not appropriately qualified to diagnose or treat injury or illness. We can observe movement patterns, alignment, posture and stability to provide exercise programmes to help your overall physical fitness, but if you are having pain that interferes with daily life activities, you should always seek the advice of a medical professional before taking up any form of exercise – Pilates included.”

“Cross training with Pilates helps you identify weaknesses and imbalances to minimize risk of injury due to added load on dysfunctional patterns, for example. Think of Pilates as an education in how you move. If you take this knowledge and apply it to your other workouts, you’ll notice that you move better, and subsequently achieve better results.”

Read the full article on the Grazia Daily website.