17 Wing

Plantar Fasciitis- What is it & How do I fix it?

The plantar fascia, is a sheet of connective tissue that spans the underside of your foot, from the heel to the ball of the foot. During running, walking and jumping, your calves pull up on your Achilles tendon, which transmits force through the heel and plantar fascia to the ball of your foot, propelling you forward. Structurally, this fascia helps support the arches of the foot and is often the last line of defense when that inner arch beings to fall.

Plantar Fasciitis, is injury to this connective tissue and often feels like a sharp/ burning pain where the inner arch meets the heel. The pain is usually worse after long periods of sitting or during the first steps of the morning but can also become very achy during and after long bouts of time on your feet.

Why does my arch hurt?

The main causes are poor footwear (unsupported arch), sudden increase in impact or mileage, sudden gain in body weight, and chronically tight calves. Other factors include tight glutes, tight hip flexors, lack of pelvic stability, and lack of big toe extension, which will alter the mechanics at the foot. Basically, poor movement pattern or increases in load or force through the arch will tax the tissue and may injure the supportive fascia.

How do I fix it?

If you can, start with prevention; choose footwear that keeps your ankle in a neutral position, make gradual changes to your running program and running surface, stretch those calves, and remember to cross-train with low impact and lateral movement! Sometimes we cannot get ahead of an injury and now we’re in management/ healing mode, so here are a few things you can do:

  • Find neutral: Choose footwear that keeps your ankle in a neutral position. Adding an arch support tape job can also help keep you moving pain-free!
  • Stretch your calves everyday: Hold 30 seconds x 3 sets in a row
    (repeat with a straight knee and with a bent knee)
  • Warm-up: After long periods of sitting or before getting up in the morning, do 20 toe crunches to warm-up that arch.
  • Pain management: A frozen water bottle under the foot can help numb the area and manage pain. Try to avoid pushing the foot against the bottle and grinding the already compromised tissue.
  • Promote healing: Using a tennis ball, compress and release the ball of the foot at the inside, outside and heel. Repeat 10 times at each spot using a pain-free pressure. This promotes circulation and healing while avoiding creating more length in a tissue that is already too long and chronically strained. “How To” video link!
  • Seek help: Plantar fasciitis is often caused by more than one reason. If none of the above seems to be working, then it’s time to contact a rehab professional like a Physiotherapist or Athletic Therapist to get to the root of the problem!

– Nikki Smith, Certified Athletic Therapist

Celebrating MRA’s 2018 Road Running Hall Of Fame Awards


It was an exciting and packed house with over 135 attendees at this year’s MRA Hall of Fame Banquet honoring 2018 Road Running Hall Of Fame Inductees and the 2017 Male and Female Runner and Race Director of the Year award.

This year was particularly exciting, as Steve Scoles-Hall of Fame Emcee delivered his uncompromising wit and humor throughout the evening. Kevin Chief -Business Council of Manitoba shared an awesome presentation which definitely inspired and rewarded the many guests with the accomplishments the running community has made in the Point Douglas Community and beyond.

This year the MRA celebrated the outstanding accomplishments of Alice Sherwin – 2017 MRA Female Road Runner Of the Year, along with Darren Klassen – 2017 MRA Male Road Runner of the Year and Rachel Munday – Manitoba Marathon for Race Director of the Year.

2018 MRA Road Running Inductees included Athlete – Len Rolfson who has completed 112 marathons including every single Manitoba Marathon! Builder – Michael Bennett who recently ran the Lean Horse 50km where he came 1st in his age category. But there is more to Michael’s commitment to running. He is founder and Race Director of Ted’s Run for Literacy, which has raised thousands of dollars for children’s programs.

Concluding the evening was the induction of Heart Throbs Running Club into the MRA Hall Of Fame.  The Heart Throbs Running Club was formed in 1996 at the Reh-Fit Centre. Since its inception, Amanda Younka has served as the organization’s coach leading many runners to full marathons in Vancouver, Ottawa, Chicago and more.

To learn more about the MRA Hall of Fame nomination process please visit the MRA website here




Hello Manitoba runners!

As many of you know, the April Run Series (formerly known as the Puma Series) was renamed this year in honour of the original and long time race director, Patrick Riddell. Pat ran the series for over 30 years, and recently passed away in 2017.

Pat’s daughter Kristen and grandson William will be joining us for the third and final run of the 2018 Series on April 22nd and we would like to invite anyone who knew Pat to join us as well, for a tribute to his life and commitment to sport in Manitoba. We have opened additional spots in the 2km race for those interested in registering to run or you can simply join us at the race site Sunday morning to show support.

Thank you for your support,

Janette Rodewald
Race Director


CALLING ALL RUNNERS: Be a part of a revolutionary new way to compete! Two lucky runners will receive FREE registration to RaceRunner’s first Twin City 5K Run — Winnipeg, MB vs. Colombo, Sri Lanka — on March 17, 2018 at Assiniboine Park.
Be the first to try a new running app developed in Winnipeg and compete in real time against runners from Sri Lanka, with all proceeds from the local race benefiting the Children’s Hospital Foundation.
Like and share this post on Facebook to enter the draw or contact Kathy Wiens at the MRA office: office@mraweb.ca/(204)477-5185. One entry per person. For more details about the race, please visit:


Don’t miss out on our most prestigious event of the year where we recognize athletes, builders and running clubs that have made a significant contribution to the Manitoba road running community. This year’s Hall of Fame Banquet is being held at the Canad Inn, 1824 Pembina Highway on Monday, April 9, 2018. Tickets are available online at: https://www.registrationlogic.com/secure/Register.aspx?E=3344 or by contacting the MRA office at: office@mraweb.ca or 204-477-5185.

This is your opportunity to gather in a social setting and catch up with other runners that you may not have seen in years, as well as helping us to honour those that are being inducted into the Hall of Fame. For more information about this event go to: https://mraweb.ca/2017-hall-fame-banquet/.

Last year this event was a total sell-out .So don’t delay-early bird pricing ends at midnight, February 28th, after which regular pricing will apply.

Hope to see you there!


Don’t miss out on this prestigious event! The annual MRA Hall of Fame Banquet will be held on Monday, April 9, 2018 at the Canad Inn on Pembina Highway. This year’s inductees are Len Rolfson-Athlete, Michael Bennett-Builder and the Heart Throbs Running Club. We will also be awarding the 2017 MRA Male Road Runner of the Year to Darren Klassen and the 2017 MRA Female Road Runner of the Year to Alice Sherwin, as well as 2017 MRA Race Director of the Year to Rachel Munday of the Manitoba Marathon. Go to: https://mraweb.ca/2017-hall-fame-banquet/ for more information. Tickets can be purchased online at: https://www.registrationlogic.com/secure/Register.aspx?E=3344 or by contacting the MRA office at (204)477-5185 or office@mraweb.ca. Early Bird pricing is available until February 28th.


Hello fellow Road Runners:
Here’s a chance to test your winter training progress in a competitive but comfortable indoor setting. The 37th annual Boeing track meet will be held Mar  2 and 3 in the James Daly Fieldhouse / Max Bell Centre at the University of Manitoba, and it offers both 3000 and 5000m races in several categories.
That’s a lot of laps but there are no cars, dogs, or mosquitos to distract you, and your fans can cheer you on every 55 seconds.
Online Registration is at
Entries must be Received by February 23th, 2018.
If you’re not a member of Athletics Manitoba there is an additional $10 ‘day’ membership fee on top of  the $10/race entry fee.
George Stewart
An avid “trackie” and Road Runner


The 36th annual Great Grain Wellness Relay (GGWR) is only one month away.

Round up your team of 5 runners (plus one lap counter) and join us and 50 other teams for a fun two hour relay at Max Bell Centre at 12:00 pm on Saturday, March 10th. For the people new to the event, this is a 5 person relay with each person running 800 metres ( ½ mile) before handing off to the next teammate.  At the end of the two hours, total laps are counted and prizes are awarded to the top three teams in a variety of categories.  This is a great warm-up event for those training for the “big” relay event in June.

For those more adventurous and wanting to test themselves, the 3rd annual Beer Mile Relay (two person) will be held at 2:10 pm (right after the main relay).

 Stay after for the awards and enjoy the comradery with food and refreshments (Beer Tent). 

 All proceeds are in support of KidSport.  Last year  GGWR presented KidSport with a cheque of $10,600 to give deserving youth in the city a chance to participate sports.

 We’re looking forward to seeing you in March.  Registration information and additional information is available on our website at www.greatgrainrelay.ca   

David Hooper
Race Director
Great Grain Wellness Relay

Image result for kidsport logo


The University of Manitoba Kinesiology Department is looking for individuals between the ages of 18 and 30 who are highly active (runners who average more than 47.6k per week) or over the age of 65 (who take part in at least 210 minutes of physical activity per week), as well as inactive individuals who do not run. The study is titled “The Influence of Age and Physical Activity on the control of Mediolateral Dynamic Stability during Walking” and is being conducted by Yash Rawal of the Department of Kinesiology and Recreation Management at the U of M. Contact Yash at (204) 887-2955 or rawalyr@myumanitob.ca for more information.

Informational Poster