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Instructor Meetup May 2022: TOB - Seasons of Married Life

Print out the Quiz below and email back to instructors@pietrafitness.com for CECs.

June 15, 2022

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Instructor Meetup April 2022: Just Rest with Sonja Corbitt

Print out the quiz and email to instructors@pietrafitness.com for CECs.

April 23, 2022

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Instructor Meetup Recording: March 2022 - Lent 2022 Sacrament of Joy

Please print out the worksheet and fill out and email to instructors@pietrafitness.com for CECs.

March 26, 2022

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Instructor Meetup Recording: February 2022 with Maria Elliott - Mental Wellness

Please print out the quiz and email finished product to instructors@pietrafitness.com for CECs.

February 23, 2022

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Instructor Meetup Recording: January 2022 - Dr. Jillian Stecklein Pelvic Floor Physical Therapy

Print out the Quiz and email back to instructors@pietrafitness.com for CECs.

January 20, 2022

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Instructor Meetup Schedule and Links for 2022

We are pleased to announce the speakers for the 2022 meetups! Get out your calendars and circle the dates; you won't want to miss them! A couple even have raffles! Check them out to see the exciting talks instore for 2022!

Meetings are on the 3rd Monday of every month at 8:00 PM until 9:30 PM Eastern Time. All dates below are in 2022:

January 17th - 1 PHYSICAL CEC:

Dr. Jillian Stecklein is a physical therapist who specializes in women's health. She will be talking on the pelvic floor and how to incorporate working on the pelvic floor in our Pietra Fitness classes. Register in advance for this meeting:

https://us02web.zoom.us/meeting/register/tZIlce-prDsuHNyE9nfPJZ-eMnKRFqZqZ4r2

After registering, you will receive a confirmation email containing information about joining the meeting.

February 21st - 1 PHYSICAL CEC:

Maria Elliot, Pietra Fitness Instructor and Clinical Counselor, will present on how our Pietra Fitness classes, which includes breathwork, meditation, and mindful body movements can benefit participants emotionally and mentally, such decreased depression and anxiety. Register in advance for this meeting:

https://us02web.zoom.us/meeting/register/tZAsfu6oqz0tGNZEm4gRkL0mUYyEOvfJSBv3

After registering, you will receive a confirmation email containing information about joining the meeting.

March 21st - 1 SPIRITUAL CEC:

Sr. Susan Pieper, who has helped us beautifully prepare for Lent in the past, will give us a Lenten reflection. Register in advance for this meeting:

https://us02web.zoom.us/meeting/register/tZMld-CtrzMjGdERJnO_xpnDQAqYYyKEFgyH

After registering, you will receive a confirmation email containing information about joining the meeting.

April 18th - 1 PHYSICAL CEC:

Sonja Corbitt, author of Just Rest and other wonderful books will speak to us about freedom from anxiety. Sonja also has an amazing podcast! If you have not read her book, do yourself a favor and read it! We will be raffling off a signed copy of the book for all instructors who come to the meeting. Register in advance for this meeting:

https://us02web.zoom.us/meeting/register/tZAocuyhpjMrG91zJGbQ1MglcGK81px18mCn

After registering, you will receive a confirmation email containing information about joining the meeting.

May 16th - 1 SPIRITUAL CEC:

Bill Donaghy of the Theology of the Body Institute, will present a talk on married love in various seasons of life. Register in advance for this meeting:

https://us02web.zoom.us/meeting/register/tZIlfu2spzosGNC2mk6yejpzUKu50EFkIvMA

After registering, you will receive a confirmation email containing information about joining the meeting.

June 20th - 1 PHYSICAL CEC:

Betsy Hoyt will give a workshop on how stress, sleep, and resilience strategies assist in our overall wellness in mind, body, and soul. She will present a 3R plan which will give you some concrete strategies and opportunities to engage in the work to build a sustainable recovery plan. Neuroplasticity will be discussed in this topic. Register in advance for this meeting:

https://us02web.zoom.us/meeting/register/tZcucuiopzssG9IhLvJH-t6cAHOH8lOGhVLT

After registering, you will receive a confirmation email containing information about joining the meeting.

July 18th - 1 SPIRITUAL CEC:

Christine Wisdom and Betsy Hoyt will be presenting, Strong Mind, Strong Body - How a change in mindset helps to strengthen mind, body, and soul. Christine will speak on the mind/spirit (soul) component in July, and Betsy will speak on the body component (Deep Health) in October. Register in advance for this meeting:

https://us02web.zoom.us/meeting/register/tZ0ldOygrTwoHtaKTZluEdYr4JMFXd6Hd_HN

After registering, you will receive a confirmation email containing information about joining the meeting.

August 15th - 1 PHYSICAL CEC:

Lori Keisic, Pietra Fitness Instructor and Physical Therapist, will present a physical CEC that will enhance your knowledge as an instructor and will give you useful information for use in your class. We will let you know when the topic is selected. Register in advance for this meeting:

https://us02web.zoom.us/meeting/register/tZAtcu2rpzopHtP_WO_WuzdJQQ6G4DCe_rqO

After registering, you will receive a confirmation email containing information about joining the meeting.

September 19th - 1 PHYSICAL CEC:

Melody Lyons, author of, The Sunshine Principle: A Radically Simple Guide to Natural Catholic Healing, will speak to us about natural healing and principles in the book. If you have not read it, do yourself a favor and read it! We will be raffling off a signed copy of the book for all instructors who come to the meeting. Register in advance for this meeting:

https://us02web.zoom.us/meeting/register/tZYrfu-hqT0pG9URTcdMwRO2HHHvfbwHNdYV

After registering, you will receive a confirmation email containing information about joining the meeting.

October 17th - 1 PHYSICAL CEC:

Betsy Hoyt will be presenting part 2 of, Strong Mind, Strong Body. Christine Wisdom presented part 1 in July, and Betsy will present the body component (Deep Health) in this meeting. Register in advance for this meeting:

https://us02web.zoom.us/meeting/register/tZcsf-qpqTgjEtexubBgUvKpR6jODcQX98Bq

After registering, you will receive a confirmation email containing information about joining the meeting.

November 21st - 1 SPIRITUAL CEC:

We would like to welcome Fr. Noah Carter back to help us prepare for Christmas with his awesome Advent reflections! Register in advance for this meeting:

https://us02web.zoom.us/meeting/register/tZwkd--hqzgjGdHnxnr7G1LdcLY3k65N-X5S

After registering, you will receive a confirmation email containing information about joining the meeting.

Can't wait to see you there!

December 8, 2021

We are pleased to announce the speakers for the 2022 meetups! Get the dates on your calendar; you won't want to miss them!

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November 2021 Instructor Meetup with Fr. Carter

Print out the quiz and email to instructors@pietrafitness.com for CECs. Also, print out the helpful document from Fr. Carter.

November 18, 2021

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Pietra Kids - A Must Read Before Leading Classes for Kids

How can we help kids stay healthy and strong, calm their nervous systems, and pray, all at the same time? Pietra Kids, of course!!  

A good portion of the kids today are practicing yoga at home or in schools. Unfortunately, they are learning that yoga is the answer to their physical, mental, and spiritual troubles! That is scary!!

Many of our instructors have shown an interest in teaching kids classes. We encourage all of our instructors who are able to consider offering Pietra Kids at your local Catholic Schools or with homeschool groups. There is no specialty training at this point because we feel with a few minor changes, our instructors can lead an effective class for kids.

You must read this blog in its entirety, read the "Letter to Parents About Pietra Fitness (letter attached to this blog which can be edited to fit your situation. Find it at the bottom of the blog), and read the Teacher Handbook (attached to this blog at the bottom of the blog) thoroughly before leading a class.

Ages for Pietra Kids

Pietra Kids can be for K-8th grade, so you may need to adjust your wording depending on the ages of the students. 7th and 8th graders may do better with some of our adult classes. You be the judge with the group you leading.

Set the tone

The children may come into your class wound up, tired, happy, sad, hungry, or they just don’t want to be there. While adults may hide their feelings and not react on them, many kids will behave according to their emotions.

Take your lead from the class. If you see that the kids are rambunctious, stay calm, and change your plans just a bit. For example, you may want to start by having the kids march in place for a while to get some of that energy out, or you may have them sit in a circle and sing a song or introduce themselves, or talk about the saint of the day. Anything that will help them to quiet down and refocus would be good. Shortly we will have Pietra Kids Flashcards that would be fun to use before class. Please share with us any ideas you may have.

The effort you put into setting the tone before class will be well worth it!

Intentions & Prayers

As in adult classes, we always begin with intentions, but they are a bit different.  For Pietra Kids we say, “For our pope, bishops, priests and religious, parents and family, teachers, and the chaplain of Pietra Fitness. If you are not in a school, you do not have to add teachers unless you would like.    

The prayers for the kids class are a little different, so make sure you are using the correct meditation sheets.

Breathing

As you all know, relaxed deep breathing activates the parasympathetic nervous system, which helps participants feel calmer, reduces anxiety, and helps them focus. All of these benefits are crucial for adults as well as kids!! Be creative with this part. Tell them to think of their belly as a balloon that fills up when we inhale.

Less cuing more praising

You will not give as many alignment cues as in an adult class. Look around the room, make sure everyone is safe, and say the most important things they will need to hear to get into the pose. Mainly, they will be watching you anyway rather than listening. If you give too many cues, you may lose them to boredom then will start acting out. Keeping them safe and engaged is the way to go. Please keep it simple!

Kids respond well to praise, so commend them in a language that will relate to the age group you are leading. While “good job” is nice, try finding other words that you can mix in there: well done!, Wow! Amazing! Beautiful!, You guys are awesome!, You’re a superhero!, just to name a few. Please share with us any kid-friendly language for commending them on a job well done.

Remember: keep your eyes on the students!

You learned in P-FIT that this is not your exercise time, so keep your eyes on the class. More so in a class for kids. Kids are not always listening or paying attention to what they are doing, so they may be in a position to hurt themselves. Or they may be in someone else’s space and could potentially put them in harm’s way. Responding calmly, lovingly, and maybe even playfully, impede the situation by verbal cueing them into a safer position or inviting them back to their own space. Hopefully, if you are teaching at a school, the teacher and/or gym teacher will be present as well.

Have fun but keep the prayers reverent!

Don’t take yourself too seriously and realize who you are talking to. You will not speak to a 1st-grade class the same as you talk to an 8th-grade class. Keep the class structured but playful. But, when it comes time for the prayers and meditation, be reverent and respectful. Read the scriptures and meditations slowly and clearly. Give them a little bit of time to think about what you just said. Having that time with God is the most important thing we can give them, so take full advantage of it.

Remember, you are planting seeds, and God will allow those seeds to grow and blossom!

October 6, 2021

How can we help kids stay healthy and strong, calm their nervous systems, and pray, all at the same time? Pietra Kids, of course!!

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September Meetup: Waiting to Exhale with Chris Mautino

Print out the Quiz to obtain CECs.

September 22, 2021

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August Meetup: Dare Great Things for Christ with Fr. Nathan Cromley

Print out the worksheet below and return to instructors@pietrafitness.com for CEC credits

August 18, 2021

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July Meetup: Functional Movement with Jill Alt

Please see the quiz below for CEC credits.

July 27, 2021

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Fr. Ezra's Class Information

Hi Instructor Team,

We are truly excited for the opportunity to learn from Fr. Ezra as well as to play a small part in the content of his book. Our participation and questions will help him to know what people are looking for.

Fr. Ezra wanted me to take a poll to make sure he had a core group who would be attending. Of course, something may happen that you will need to miss. Everyone has the ability to hop on to a class if you are able on a particular day.  But, please know that no questions will be fielded outside the class time. The only questions Fr. Ezra will have time to answer are the ones participants ask on the day of the class. The talks will be about 40 minutes, with 20 minutes left for questions.

Here are the dates for the classes so far. They are all at 9:30 AM Eastern Time:

  • Feb 26
  • March 5
  • March 12
  • April 16
  • April 23
  • April 30

Here is the link for the Zoom meeting. It will be the same link each time:

Join Zoom Meeting

https://us02web.zoom.us/j/88265283448

Meeting ID: 882 6528 3448

Passcode: 044008

See you there!



Yoga: A Theological Investigation #1

February 20, 2021

Fr. Ezra wanted me to take a poll to make sure he had a core group who would be attending. Of course, something may happen that you will need to miss. Everyone has the ability to hop on to a class if you are able on a particular day. But, please know that no questions will be fielded outside the class time. The only questions Fr. Ezra will have time to answer are the ones participants ask on the day of the class. The talks will be about 40 minutes, with 20 minutes left for questions.

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YIKES! IT'S ALMOST TIME TO RE-CERTIFY!

CECs, CPR TRAINING, AND CERTIFICATION - How to prepare and plan instead of waiting until the last minute!

By: Betsy Hoyt, Foundation 3 Pro Certified Pietra Fitness Instructor

Each year upon re-certification each Certified Pietra Fitness Instructor is required to submit CECs per the requirements listed in the Instructor Portal . One item that seems to fall to the bottom of my priority list is my CPR/AED Certification. I seem to go along thinking “oh, I’ll get to that.” Then… like a bolt, the time has come to re-certify and I am scrambling to get everything completed in time to avoid any extra charges!!

A few years back I came up with this simple routine to help in my annual recertification process. My routine is on-going throughout the year. Hopefully, this will assist you in creating your own routine so when re-certification time arrives you can peacefully and intentionally complete the process stress-free!

My re-certify date is in March 1st.


FOR CECs:

First, I have set a monthly reminder in my calendar that notifies/reminds me to check my CEC certs for the month. If I haven’t already dragged the emails over to the specific email box I have made, I will go ahead and take 5 minutes or less to move those emails to the “re-certify” folder in my email account.

Second, If there is a missing Cert, I take care of it right then by sending a message to the appropriate person so I can begin to track it down (if you need to contact Pietra Fitness for a missing cert please have the following info available: the name of the CEC, the date of the CEC and send the request to instructors@pietrafitness.com).

Third, if I attended any CEC opportunities with Avila I make sure to pull those over to the file as well. Also, if I have attended any training outside of Pietra Fitness I make sure I fill out the PETITION FORM  and submit that now. After receiving that Cert I will move that to my email file.

FOR CPR:

I have also set an electronic reminder in my calendar for my CPR recertification as well. For some people, the certification you received is good for 2 years. Remember that the 2 CECs you receive for your CPR will only be counted in the year in which you received the certification. See the Continuing Education Credits and Petition Info Document



SPECIAL NOTE:

During the past 10 months meeting in person for the classroom portion of this certification has been a challenge. Here are some suggestions for finding a CPR course that has classroom instruction*:

1) Log on to Red Cross , or the American Heart Association -   here you can search for a class in your area.  If they do not have classes, they may have a list of private instructors you can reach out to. Many nurses are certified to teach these classes.

2) Call your local YMCA or a local Gym and ask if they are offering a class. The Group Fitness Manager (GFM) should have a good idea of when they will be offering a class for their Group Fitness instructors. You could even ask this GFM if he/she knows of any private instructors who you might reach out to as well. These facilities are REQUIRED to have all of their trainers and instructors up-to-date with their CPR/AED certifications (including the in-person portion!).

3) Call your local fire department and ask if there is a class coming up which is open to the public. Again, they may know of private instructors you can reach out to.

RECERT SUBMISSION

When mid-February rolls around I prepare all of the CEC certs and my CPR Certificate from my email into ONE File on my computer. I label the file “Recertify 2021.” After the electronic file is complete I set a reminder to RECERTIFY in March.

When March 1st is here I will log into the Instructor Portal  and go to “Renew Certification.” Here, I will fill out the electronic form upload my file of CEC & CPR Certs, put in my payment info, and voila! I’m done!

Be sure to watch for your receipt and your New & Update Instructor Certificate. The responsibility for re-cert each year is each of ours individually.

*Instructors may take a CPR class that has part online instruction and then hands-on instruction in the classroom. Instructors may NOT take an exclusively on-line class for this re-cert requirement.

February 3, 2021

Each year upon re-certification each Certified Pietra Fitness Instructor is required to submit CECs per the requirements listed in the Instructor Portal . One item that seems to fall to the bottom of my priority list is my CPR/AED Certification. I seem to go along thinking “oh, I’ll get to that.” Then… like a bolt, the time has come to re-certify and I am scrambling to get everything completed in time to avoid any extra charges!!

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Instructor Meetup 2021 Speaker Schedule

Hi Instructor Team,

We have been working on the 2021 Meetups so that we have a variety of workshop topics to enhance your professional development. Each of the workshops given at the meetup is worth 1.0 CEC in its respective category.  We are excited to bring you some amazing speakers!

Click on the Schedule below to enlarge and print out if you would like.

It will be a great year, and we look forward to seeing you there!!

Link:

Topic: Instructor Team Meetup

Time: Sep 20, 2021 08:00 PM Eastern Time (US and Canada)

   

https://us02web.zoom.us/j/87956176854

Passcode: 095818

2021 Instructor Meetup Speaker Schedule

December 13, 2020

We have been working on the 2021 Meetups so that we have a variety of workshop topics to enhance your professional development. Each of the workshops given at the meetup is worth 1.0 CEC in its respective category.

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Continuing Education Credits

Continuing education programs are required in order to promote continued competence, instructor development, and enhancement of professional skills and knowledge as a Pietra Fitness Instructor. To ensure Pietra Fitness Instructors are growing in skills and proficiency, they must recertify every year and complete 10 CECs (10 hrs. of Continuing Education Credits) within that year.

4 of the CECs each year must be from the approved Spiritual Courses Category

6 of the CECs each year must be from the approved Physical Courses Category


Does CPR/AED Certification Count for CECs?

The Physical Course CECs include 2 CECs from the mandatory CPR/AED certification in the year you take the course. When it is time for your CPR/AED certification, completing the course will be 2 of your CECs for the year in the physical category. Most CPR/AED certifications are valid for 2 years, and will NOT count for CECs on off years. You will need to upload your proof of CECs at the time of renewal, even on off years.


Where do I Find Available CECs for Pietra Fitness?

We have tried to make it super simple by including either a physical or spiritual CEC into each of our instructor monthly meetups.  They will each be worth 1 CEC, so if you attend all of the meetings, you will have all of your requirements fulfilled.  You will receive a CEC certificate if you attend the entire meetup.  If you do not receive a certificate, please contact us at instructors@pietrafitness.com to let us know.  Hold on to the certificates and upload them when you recertify.

If you can not make the meetup, you can still achieve the CECs.  We send out a link for the meetup along with a short quiz that you can fill out and email to instructors@pietrafitness.com.

We also have some articles on the website if you need to make up a CEC or 2. We do not have enough material out there for all of your CECs. The majority of them should come from the workshops at the meetups.

PLEASE NOTE: Pietra Fitness does NOT keep copies of your CECs. It is your responsibility to save them and upload them at the time of recertification.

 

What CPR/AED Courses Are Accepted for Certification and Re-Certification?  

Pietra Fitness requires that everyone complete an adult CPR/AED class with a hands-on skills assessment verified by a qualified CPR instructor. This means you have to go to a class that has a live instructor who will be evaluating your skill performance. An online-only CPR course will not be accepted.


Petitioning Courses Not Pre-Approved by Pietra Fitness

CEU/CEC providers that are not pre-approved by Pietra Fitness will require a petition. Petitions allow Pietra Fitness to review the material covered and make a value determination for the CECs.  Please print out this document for Petitioning a course.

November 7, 2020

Continuing education programs are required in order to promote continued competence, instructor development, and enhancement of professional skills and knowledge as a Pietra Fitness Instructor.

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Thoracic Spine Mobility

By: Columbus Spine and Sport Clinic

In the fitness world there is a large emphasis on flexibility, but sometimes we leave out the important aspect of mobility.  Flexibility refers to a muscle’s ability to move through a range of motion, whereas mobility is concerned with a joints motion and how easily it can move and glide in relation to surrounding joints.

The thoracic spine, or the mid back, is an area that often times lacks proper mobility.  This not a surprise considering that most people spend their day in a hunched forward position while working on a computer, driving in a car, or sitting in a classroom.  This hunched position leads to tight pectoral muscles, fatigue in the paraspinal muscles (the postural muscles that line your spine), and a lack of extension in the thoracic spine.

So how could this be affecting you and your workouts and daily life?

The motion in our body is part of a kinetic chain.  When one area of this chain is not moving properly, that motion will be compensated for in another area of the body.  In this case, the two areas most commonly affected by a lack of thoracic mobility are the shoulders and the low back.

A lack of extension in the thoracic spine will make motions like deadlifts and squats more challenging and cause the low back to move more to achieve the same range of motion.  Over time this increase in low back range of motion can lead to instability and increase risk of strains, sprains and chronic low back pain.  Additionally, the shoulder blade and shoulder joint rely heavily on proper thoracic mobility.  When this motion is compromised during exercises like an overhead press, you are putting your shoulder at a greater risk for problems like impingement, tendonitis and rotator cuff injuries.

How to Improve Thoracic Mobility:

  

An easy way to improve thoracic mobility is to use a foam roller and stability ball to achieve flexibility and mobility in the upper back.  We encourage this to be done in two ways, actively and passively.  Actively, you can foam roll along the upper back to increase flexibility in the muscles surrounding the thoracic spine.  Passively, you can lay on a stability ball with relaxed shoulders for 60-90 seconds to stretch the shortened pectoral muscles and encourage extension in the joints of the thoracic spine.

The following exercise can easily be incorporated into your class when on Hands and Knees:

February 21, 2019

In the fitness world there is a large emphasis on flexibility, but sometimes we leave out the important aspect of mobility.

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Muscle Cramps During Class

Muscle cramps can be very common. If someone in your class is experiencing cramps in the middle of class, tell them to stop exercising and stretch and massage the area that is cramping until it subsides.  The muscles are contracting and failing to relax and can get knotted, so stretching and messaging the area can be one of the best immediate remedies.  Once the cramping is gone, they can resume with the class if they would like.

Causes

Cramping happens quite often with this style of exercise, especially for people who are new to it.  This can be for a couple of reasons. One is muscle fatigue.  We point and flex the feet often to engage muscles in the legs and feet, and also cue to engage certain muscles during specific postures. If someone is not used to contracting their muscles in this way, the muscles can go into a spasm which can be very painful.  Another reason can be a lack of flexibility.  Tight muscles are more likely to cramp. The solution is simple to both of these causes: keep doing Pietra Fitness in order to strengthen muscles and increase flexibility!  As the muscles become accustomed to the higher degree of stress and become more flexible, cramping is usually not a problem.

There are a host of other reasons why someone might be cramping during the class.  Here are a few:

  • Dehydration – Dehydration, even mild dehydration (which can happen if you are sweating and not drinking enough), can cause cramping.  Suggest drinking adequate amounts of water or a sports drink enhanced with electrolytes for an intense workout.
  • Potassium and/or Sodium Deficiency – Potassium deficiency is a common problem that leads to cramping, and eating a banana, which contains high amounts of the electrolyte, can help with that.  Choosing high sodium foods or sports drinks may be needed for the serious athlete or very intense workout.
  • Carbohydrate Depletion – Carbohydrates are the primary source of energy during exercise, and adequate amounts are needed for muscles to contract and relax.

If someone continues to be plagued with cramps after trying all of your recommendations, you may suggest they consult their doctor to rule out an underlying medical problem.

December 19, 2016

Muscle cramps can be very common. If someone in your class is experiencing cramps in the middle of class, tell them to stop exercising and stretch and massage the area that is cramping until it subsides.

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Plantar Fasciitis

Plantar fasciitis is very common, and chances are good you will at some point have someone come to your class who has been diagnosed with it or who has pain in that area and you might suspect it.

 

What is plantar fascia

Plantar fascia is a strong band of tissue (ligament) that covers the bottom of the foot and stretches from your heel to your toes. It supports the arch of your foot as well as acts as a shock-absorber in your foot.  If you strain the plantar fascia or over use it, the tissue can become inflamed and swollen, causing Plantar Fasciitis.

 

Symptoms

Pain is the main symptom, and it occurs around the heel of the foot. The pain is usually the worst first thing in the morning or after long periods of rest because the fascia is not stretched or used while resting.

 

Causes

Plantar fasciitis is caused by straining the plantar fascia. Repeated strain can cause tiny tears in the ligament and can cause severe pain.  Here are a few common reasons this may be more likely to happen:

  • If you have high arches or flat feet'
  • If you are overweight
  • If you walk, stand for long periods of time or run, especially on hard surfaces. So, certain athletes may be more prone to it.
  • If you have tight calf muscles or Achilles tendons.
  • If your shoes do not fit well.

 

How can you help?

If someone comes to your class with the symptoms you just read about, you will never try to diagnose or treat the person.  It would be good to suggest that they have their doctor check it out so that they know what they are dealing with and how to treat it.  If someone comes to your class that has been diagnosed with Plantar Fasciitis, they will most likely have directions from their doctor and clearance to exercise.  This is important because there are sometimes severe cases in which exercise can actually worsen their symptoms.  As long as they have been given the ok to exercise, having a regular routine of Pietra Fitness classes is one of the best preventative measures, because the exercises we do stretches and strengthens the calves, arches and Achilles tendon.  Other tips you may offer:

  • Every time before they get out of bed, point and flex the feet a few times to stretch everything out. This may help lessen the pain first thing in the morning.\
  • Explain to them that they can do a self-message at home by sitting in a chair and rolling the arches of the foot over a tennis ball or golf ball (of course, shoes are off!).
  • Our lunge exercises can help, but if anything causes pain in class, they should stop the exercise and rest. They may want to go to “Legs up the Wall” Pose, or “Modified Shoulder Stand”, because it is good for resting the feet.
  • Any pose on their toes like “Heel Sit on Toes” is great for stretching the plantar fascia.

Hopefully, you will be an aid in helping someone get through their bout of plantar fasciitis as well as help prevent it from coming back! 

December 14, 2016

Plantar fasciitis is very common, and chances are good you will at some point have someone come to your class who has been diagnosed with it or who has pain in that area and you might suspect it.

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