need low impact workout

[midwestchick]

Hi everyone,

I've been dealing with plantar fascitis for about 3-4 weeks now, and unfortunately have had to take a hiatus from Cathe Prior to going to the doctor,I had been doing LowMax and the Imax's almost regularly. I now have to do low impact ONLY until I'm healed. I'd like to think that I can work in some Cathe - what do you feel are more low impact? I thought LowMax implied low impact, but it's still too much. Perhaps just the weight routines only? I do have BootCamp and ME, KPC, StepBlast/SJP, LowMax, C&W/Imax2, and I think that's it...would CoreMax be a good one?

Looking forward to your responses. I need to get another pair of shoes with more arch support first, and then hopefully I'll be back in the swing of things. I feel so darn sluggy when I'm not working out...

Heidi

 

[dutchgirl]

Here are some suggestions.

You might be able to do Low Max if you modify some of the choreography and the blasts. See if you can take out any turns or pivots in the step sections. For the blasts, I would see if you could do them being in one position vs. going side to side. For example, could you just do unweighted squats on the floor while the blast is going on. Or transition to the floor and do inner or outer thigh leg lifts while the blast is going on. Could you do these modifications and do a shorter premix to not over tax your feet.

Same with KPC. Keep everything on the ground. Ex: in KPC Cathe does those hopping outer thigh lifts. Just keep them grounded. March instead of jog in place. Instead of a tuck jump, do a squat.

This might also be a good time to do your weight only premixes on SJP, Bootcamp, ME, and C & W. Core Max would also be great.

I think you need to be prepared to modify down a lot and to work out less time than you're used to. That should help the PF calm down.

As always, listen to your body and your physician's advice!

Good luck!

 

[saia11]

Heidi,
I also have struggled with PF off and on so I've found a few workouts that help me get back into the swing of things. I've found that Kickmax has a low-impact premix that is about an hour long and does a pretty decent job of getting your heartrate up and not bothering my PF. As far as Lowmax goes, there are a few moves with too much impact and I would also advise trying to modify rather than cut it out altogether. Coremax would be great, but some of the weight workouts might even have some impact (legs presses, forward/rear lunges, etc) so keep and eye out for those moves. Also, if you have access to a bike, elliptical, arc trainer, or even a pool, these can all be great alternatives to Cathe while you are trying to keep things low-impact.
My best advice is to keep a towel by your bed and loop it around your toes and pull back in a hamstring/calf stretch EVERY time you get out of bed. Whether it's in the middle of the night to pee or first thing in the morning. Then do at least 5 min. of PF stretches before and after every workout this cuts my healing time in half.
Good luck!
Mattea

 

[midwestchick]

Thank you for your thoughtful and detailed responses - I appreciate it! I have my orthotics now - they are my new best friend I also went to a running store and got fitted with some awesome New Balance cross trainers. Unfortunately, I had to order my size so it will be 1-2 weeks.

Thanks again,
Heidi

 

[Jennifit]

If you can get to a pool, that is your best bet. In rehab (I had pf and ankle injuries) they had me swim everyday. It kept me in great shape. Also, the exercise bike and rowing machine work as well. Keep stretching that foot! Massage, massage, massage!

jen

 

[BeckyU]

I have suffered with PF on and off for years. This is what I found to help 3 years ago when it all went to he**:
Orthodics

New Balance cross trainers

physical therapy (this lasted for about 3 mos, once a week...they used an ultrasound to deliver cortisone to the bottoms of my feet, massaged the scar tissue, gave me great stretches for feet,calves and hamstrings, and then ended with 15 minute icings on bottoms of feet (this was the worst, but helped a lot!).

I took 3 months off of all impact moves. Swimming and recumbant biking were the best at the beginning. I then added the elliptical to the routine, but carefully. I also stopped doing lunges and step-ups, since these aggravated my PF, but could still do all the rest of my weight training. I also iced religiously after each work out and again at night for 15 minutes each time and stretched feet, calves and hams at least twice a day.

After 3 months, I slowly introduced step back using just the topper. I started out without any jumps and just listened to my body. Soon I could jump again, and add risers. I made sure to continue to stretch a lot and ice if necessary.

Within 2 or 3 months later, I was back doing step on an 8 in step and doing impact, lunges, etc. like I had been able to do before. Now, 3 years later, I'm still very careful and continue to stretch a lot, replace my shoes every 4 months and take the warning signs seriously. If my feet start to hurt, I start icing immediately and slow down again until they feel better. But I will say this, I have only had to do this a couple of times in 3 years.

Hang in there. It will get better, but let your feet heal and most of all, listen to what your body is saying. It will let you know if you are doing too much too soon.

HTH

Becky