Posted in Injuries

Plantar Fasciitis

If you haven’t had Plantar Fasciitis then you are lucky.  I still remember the day when I felt pain in my heel. It was when i first started running and I didn’t stretch properly or strength train. The pain for generally start underneath the ankle and heads towards the foot arch.  Plantar Fasciitis is generally an overuse syndrome of the plantar fascia at the calcaneus due to the collagen being disarrayed.

The blue areas show where the plantar fascia and the Calcaneus

It can be caused by a number of things including low arches/flat feet, high arches, activities that require maximal plantarflexion and dorsiflexion of the metatarsophalangeal joints  (running) and even tightness of muscles including your calf, hamstring and glutes.

  • Metatarsophalangeal joints are the joints between the metatarsal bones of the foot and the proximal phalanges of the toes .
  • Dorsiflexion when you bring your toes closer to your feet
  • Plantarflexion is the movement of the foot when your foot or toes flex downwards towards the sole of your foot.

To prevent Plantar Fasciitis I recommend stretching and rolling the following areas:

  1. Using a Lacrosse Ball/Golf Ball roll underneath your foot this will help loosen up the whole posterior fascial chain
  2. Stretch and roll your Calf muscles – both Gastrocnemius and Soleus
  3. Stretch your hamstrings
  4. Stretch your glutes and hips

Also it would not hurt to strengthen the arches by placing a towel on the ground and using your toes pull the towel towards you  with your toes. Get properly fitted for new shoes and work on your foot flexibility.

If you do think you have Plantar Fasciitis please seek a medical profession for advice. I would recommend an athletic therapist if you have one in your area.

Image provided by Human Anatomy Atlas 2018





Hello, My name is Bre Gustafson and I have been living in Canada since December 2012. I was born in country Victoria, Australia and lived my entire life. I actually never imagined moving across to the other side of the world until I met my Husband Jacob. Coming from a background in finance I decided I wanted to make a change from the corporate world and pursue my passion in fitness. In 2014 Jacob and I moved to Calgary and I got a job with Spa Lady. I am currently their fitness manager at Westbrook Mall as well as a personal trainer and soon to be a group fitness instructor. I specialise in re-hab clients, but I also get really excited to help clients looking to increase their strength or start or improve their running. My passion is running. I have completed 1 marathon, so many half marathons I can’t keep count as well as 30km, 10km and 5km races. I think the best way to view Calgary is through walking or running, we are very lucky here to have some many running and biking paths. Some of my favourite areas to go are Fish Creek Park, Edworthy Park and Glenmore Reservoir. I look forward to sharing my journey as a runner and trainer with you 🙂

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