Running

Could Your Plantar Fasciitis Pain Actually Be Coming from Your Soleus Muscle?

Here’s a surprising twist: That sharp heel pain you’ve been blaming on plantar fasciitis might not just be about your foot. According to Travell and Simons’ Trigger Point Model, the soleus muscle—a key calf muscle—could be playing a major role by referring pain to your heel or arch.

Let’s break it down:

🔍 How the Soleus Muscle Can Mimic Plantar Fasciitis

  • Referred Pain Areas: Trigger points in the soleus can send pain signals to the heel, arch, and sometimes the back of the ankle. This pain often feels like classic plantar fasciitis but originates higher up in the calf.

  • Aggravating Factors: Activities that load the soleus muscle, like running, walking uphill, or prolonged standing, can worsen the pain. Tight footwear and poor ankle mobility can also contribute.

  • Contributing Factors:

    • Poor circulation or metabolic health in the muscle.

    • Overuse or repetitive strain without proper recovery.

    • Weakness or lack of flexibility in the calves, leading to muscle tension.

✅ How Heel Raises Can Help

The Rathleff 2014 Protocol, which focuses on slow, controlled heel raises, doesn’t just target the plantar fascia—it also helps resolve soleus-related pain by:

  1. Boosting Circulation: Improved blood flow helps flush out metabolic waste, which can contribute to trigger points.

  2. Releasing Trigger Points: Repeated contraction and relaxation of the soleus during heel raises reduces muscle tension and referred pain.

  3. Building Strength: Strengthening the soleus enhances its endurance, reducing the likelihood of overloading and developing new trigger points.

🔑 What to Look For and Avoid

  • If you have tight calves or experience heel pain after calf-loading activities, the soleus might be the hidden culprit.

  • Avoid aggravating factors like poorly fitted shoes, sudden spikes in activity, or skipping recovery after workouts.

🎯 Ready to Tackle the Real Source of Your Pain?

Addressing soleus health is just one part of the puzzle in my multi-dimensional Foundation First™ Plantar Fasciitis Recovery Protocol.

Whether it’s improving your gait, boosting circulation, or resolving trigger points, we focus on treating the root cause—not just the symptoms.

Drop a comment or email me if you want to learn more (dan@kinfolkwellness.com.au)

Let’s get to the sole(us) of the problem and put you on the path to pain-free steps! 💪✨

#PlantarFasciitis #SoleusTriggerPoints #ReferredPainRelief #TravellAndSimons #PainFreeFeet

Plantar Fasciitis - Take The Right Step Towards Recovery

Plantar Fasciitis: Take The Right Step Towards Recovery

Plantar fasciitis can feel like a constant battle—sharp heel pain, stiffness, and discomfort that make even walking a challenge.

Many turn to cortisone injections or hard orthotics for relief, but these treatments often do more harm than good in the long run.

Cortisone can weaken tissues, and rigid orthotics may increase compression loads, making the pain worse.

Instead, let’s talk about a smarter, evidence-based way to manage plantar fasciitis—one that focuses on strengthening, load management, and a multi-dimensional approach to recovery.

This method not only helps reduce pain but empowers you to build long-term resilience.

What Does the Research Say?

A 2014 study by Rathleff et al. provides compelling evidence for a strength-based approach to plantar fasciitis. In this study:

  • Patients who performed high-load strength training (heel raises with a towel under the toes to engage the plantar fascia) experienced faster pain relief and better foot function compared to those who did plantar-specific stretching.

  • At 3 months, the strength-training group reported significantly better outcomes, with reduced pain and improved foot function.

  • This approach taps into the body’s ability to adapt and heal by gradually increasing the load on the plantar fascia, promoting tissue remodeling and increased strength.

While the study focused on strength training, recovery isn’t just about doing one exercise. It’s about addressing the whole system—your foot, your body, and how you move. That’s why I take a multi-dimensional approach to plantar fasciitis management.

My Multi-Dimensional Approach

1. Education

  • Understanding plantar fasciitis reduces fear and empowers you to make informed decisions.

  • I’ll explain why treatments like cortisone injections and hard orthotics may worsen the condition by increasing compression loads on the foot.

2. Strengthening (Based on the Rathleff Study and Beyond)

  • Foot-Specific Strength: Exercises like heel raises with a towel target the plantar fascia and Achilles tendon, promoting tissue health and function.

  • Kinetic Chain Strength: Strengthening the calves, hamstrings, glutes, and core helps distribute loads evenly, reducing strain on the plantar fascia.

3. Load Management

  • Gradually reintroduce activities that challenge your foot, like barefoot walking or walking on soft surfaces (e.g., sand).

  • Monitor 24-hour pain levels to adjust activity and avoid overloading your tissues.

4. Mobility Work

  • Foam rolling and self-massage for the calves and hamstrings can relieve tightness and improve tissue health.

  • Gentle stretching and mobility exercises to improve range of motion in the ankle and foot.

5. Physio Dry Needling

  • Targeting trigger points can relieve pain, improve blood flow, and enhance recovery.

6. What to Avoid

  • Hard Orthotics: These restrict movement and may increase harmful compression loads on foot tendons.

  • Sudden spikes in activity, such as intense running or long walks without preparation.

7. Pain Education

  • Learning to interpret pain as a sign of load tolerance—not damage—helps reduce fear and builds confidence in your recovery.

8. Personalized Footwear Recommendations

  • I’ll guide you toward shoes that allow natural foot movement and reduce strain on the plantar fascia.

9. Lifestyle Integration

  • Incorporating barefoot walking, time on soft surfaces like the beach, and a gradual return to activities you love.

Why This Works

The Rathleff study showed the power of a strength-based approach to reducing pain and improving function.

When combined with education, mobility work, and personalized strategies, the effects are amplified.

This multi-dimensional approach doesn’t just treat the symptoms—it builds resilience and prevents recurrence.

Take the First Step Toward Recovery

You don’t need to rely on cortisone shots, rigid orthotics, or endless visits to specialists. By focusing on strengthening, managing load, and understanding your body, you can take control of plantar fasciitis and recover on your terms.

If you’re ready to explore a smarter way to heal, I’m here to guide you with personalized support, evidence-based strategies, and a commitment to your long-term health.

Let’s take that first step—stronger, healthier, and pain-free.


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Why Less is More for Functional Strength

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Why Less is More for Functional Strength

“When a measure becomes a target, it ceases to be a good measure.”
— Goodhart's Law

Lately, I’ve found myself frustrated with the oversimplified, isolated approach to strength training that some groups have been promoting.

While machines and methods promising maximal strength gains may seem appealing, they often miss the bigger picture.

Strength isn’t just about how much you can lift on a specific machine or grinding your muscles to failure.

Real strength is about function, resilience, and the ability to move well in life—not just in the gym.

Why Too Much Strength Can Be Harmful

There’s a tipping point where adding more strength can backfire.

Beyond a certain level, muscles become rigid and lose their natural pliability, leading to a cascade of issues:

  • Increased joint compression: Tight, overactive muscles place unnecessary pressure on joints, reducing mobility and increasing the risk of injury.

  • Trigger points and muscle pain: Over-trained muscles often develop low pH environments, leading to trigger points and persistent soreness.

  • Reduced performance and adaptability: When muscles become overly rigid, they limit fluid movement and restrict your ability to react dynamically—exactly what you need to prevent injury during real-life activities.

Paradoxically, more strength isn’t always better—it can make the body more vulnerable to imbalances and injuries.

The Minimal Viable Dose: Function Over Intensity

Our approach at the Kinfolk Physio focuses on optimal, not maximal strength.

This means finding the right balance of strength, mobility, and endurance to move efficiently and without pain.

You don’t need heavy lifting, machines, or training to failure to achieve this.

Instead, we emphasize:

  • Hill walking and running: These activities naturally build strength and endurance across multiple muscle groups without overloading your joints.

  • Bodyweight exercises: Functional movements train your muscles to work together efficiently, mimicking real-life demands.

  • Resistance bands: Bands provide progressive resistance and engage stabilizing muscles that machines miss, helping you build strength with control and flexibility.

This approach ensures that you build the capacity to move well without tipping into harmful territory where muscles become overtrained and joints are overloaded.

Conclusion: Resilience Through Smart, Sustainable Strength

Strength training shouldn’t be about pushing your body to the max—it’s about building functional capacity through the minimal viable dose.

At Kinfolk, we aim to help you move better, feel better, and live better by finding the optimal balance of strength and mobility.

By avoiding the pitfalls of overtraining and focusing on sustainable, functional movement, you’ll develop the kind of resilience that lasts for life.

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Knee Rehab: Mundane vs. Resilient Knee Project

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Knee Rehab: Mundane vs. Resilient Knee Project

(Or: Why Settle for Beige When You Can Have Fireworks?)

Let’s face it—traditional knee rehab is, well... about as exciting as watching paint dry.

It’s the same routine: sit, stretch, repeat, lift light weights.

You're doing clamshells on the floor, slowly bending your knees, wondering if you’re a physical therapy patient or just auditioning for a very boring pilates class.

It’s like being told to whisper your way back to health when what you really need is a battle cry.

But fear not!

The Resilient Knee Project is here to save you from the soul-crushing monotony of old-school rehab.

We’re tossing out the stale playbook and giving you something that’s dynamic, alive, and—dare we say—fun!

This isn’t just about fixing your knee; it’s about rediscovering your potential and coming back stronger in ways you didn’t know were possible.

Traditional Rehab: Yawn-Inducing, Predictable, and Slow

Here’s how most rehab looks:

  • Endless stretching: “Just hold this for 30 more seconds.”

  • Light weights forever: “Progress? Oh no, we stick to 3kg.”

  • Zero excitement: It’s like attending a knitting class... but for your muscles.

  • Tedious reps that never end: “Only 10 more clamshells—great job!” (Said no excited person ever.)

If you’ve ever felt like your soul leaves your body halfway through a basic rehab session, you’re not alone.

And no, counting reps for squats with light resistance bands does not qualify as a spiritual awakening.

The Resilient Knee Project: Creative, Energizing, and Alive

Enter The Resilient Knee Project. This is not just rehab—it’s an adventure.

Forget the idea that you have to slowly plod your way back to fitness.

We’re talking about getting creative with movement, mixing things up, and actually enjoying the process of building strength and resilience.

Here’s how we do things differently:

  • Dynamic movement: Running intervals, sport-specific drills, and real-world challenges—because movement should feel alive, not like a chore.

  • Mind-body integration: Not just reps—we work on mindset, mindfulness, and your body’s signals to make sure you’re progressing with purpose.

  • Supportive and challenging: We push you in the right ways, helping you find your limits and build past them, without burning out.

  • Joyful experimentation: We teach you to play with movement again—rediscovering the fun of running, walking, and exploring your body’s potential.

This isn’t about doing the same boring exercises for weeks on end.

This is about testing yourself, learning, and adapting, just like an athlete.

You’ll find yourself running, moving, and feeling like a kid again—all while strengthening your knee the right way.

Are You Ready to Start Running?

If this sounds like you, The Resilient Knee Project is here to guide you.

It’s time to lace up, leave the boring routines behind, and discover the freedom that running can bring.

Let’s take that first step together—because every run is a chance to fly.

Ready to Break Free from Boring Rehab?

The Resilient Knee Project isn’t just about your knee—it’s about transforming the way you move, think, and feel.

Forget about endless sets of clamshells—this is about rediscovering freedom, power, and joy in your body.

Sure, we’ll strengthen your knee, but along the way, you’ll learn more about yourself than you ever imagined.

So, what’s it going to be? Mundane routines and boring stretches?

Or a challenging, exciting, and dynamic program that brings out the best in you?

Let’s ditch the beige and run toward freedom.

It’s time to play, move, and thrive.

Hi, I’m Dan O'Grady, Physiotherapist, Running Coach, and Developer of The Resilient Knee Project.

This isn’t another temporary fix or quick hack. This is about long-term success, and I’m here to guide you every step of the way.

With over 20 years of experience working with runners and athletes, I’ve created The Resilient Knee Project, a comprehensive, proven approach that helps you not only eliminate persistent knee pain but also enhance your running capacity beyond what you thought possible.

As your coach and mentor, I’ll provide personalized support, helping you move through the complicated web of pain management, rebuilding strength, and regaining your running form—in a way that lasts.

This isn’t a one-size-fits-all program—it’s a customized, supported journey with me by your side.

Using the framework of The Resilient Knee Project, we’ll work through the phases of healing, from understanding your pain, to rebuilding strength, to running stronger and more resilient than ever before.

Spaces are limited, so don’t miss your chance to transform your running experience and your life.

Next step: Schedule a free 15-minute phone call or Zoom session with me at your convenience by following this link. Together, we’ll figure out if The Resilient Knee Project is the right fit for you and how you can start your journey today.

The Resilient Knee Project is available in person or globally through an app-based online coaching portal.

Let’s get you back to running, enjoying life, and living with resilience!

You can also email  dan@kinfolkwellness.com.au  for any questions. 

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Running: The Closest Thing to Flying

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Running: The Closest Thing to Flying

Running isn’t just exercise—it’s the closest thing we have to flying.

Think about it: every step lifts you off the ground, even if only for a moment.

With each stride, you’re weightless, soaring through the air, leaving gravity behind.

It’s an amazing feeling—one that transforms your body, mind, and spirit.

Running isn’t just about moving forward; it’s about reclaiming the joy, freedom, and playfulness you felt as a child.

Freedom Through Movement: Rediscover the Joy

When you run, you reconnect with the freedom of play. It’s like being a kid again—moving just because it feels good, without overthinking it.

Back then, movement was pure joy, not something to control or fix. That’s what running gives back—a sense of lightness, of being in the moment, where every stride feels like a small flight.

Running Lifts More Than Your Feet

Running awakens your body, clears your mind, and lifts your spirit.

It’s not just about strength or endurance—it’s about freedom.

When you lift off the ground, even for that fraction of a second, it’s a reminder that you are more capable than you think.

Running gives you the opportunity to leave behind stress and limitations, to feel alive, weightless, and free.

Every Run is Play

Running isn’t just about chasing goals or finishing races—it’s a chance to play, explore, and feel joy in movement.

When you hit the trail, the road, or the park, you’re flying on your terms.

There’s no right way to do it, no rules to follow—just you, your body, and the rhythm of your stride.

Is The Resilient Knee Project Right for You?

This isn’t a program for everyone.

It’s not for those who want to stick to the same old boring rehab routines or rely only on isolated strength work in the stinky gym.

But if you’re ready to break free from the mundane and rediscover the joy of movement, this might just be the program for you.

Here are 3 signs that the Resilient Knee Project is a perfect fit for you:

  1. You want to move beyond pain and experience the joy of running, playing, or walking freely again.

  2. You’re tired of endless gym exercises and are ready to trust your body and embrace movement as part of the healing process.

  3. You believe setbacks are part of growth and are ready to learn, adjust, and keep moving forward—even when things don’t go perfectly.

Are You Ready to Fly?

If this sounds like you, The Resilient Knee Project is here to guide you.

It’s time to lace up, leave the boring routines behind, and discover the freedom that running can bring.

Let’s take that first step together—because every run is a chance to fly.

Hi, I’m Dan O'Grady, Physiotherapist, Running Coach, and Developer of The Resilient Knee Project.

This isn’t another temporary fix or quick hack. This is about long-term success, and I’m here to guide you every step of the way.

With over 20 years of experience working with runners and athletes, I’ve created The Resilient Knee Project, a comprehensive, proven approach that helps you not only eliminate persistent knee pain but also enhance your running capacity beyond what you thought possible.

As your coach and mentor, I’ll provide personalized support, helping you move through the complicated web of pain management, rebuilding strength, and regaining your running form—in a way that lasts.

This isn’t a one-size-fits-all program—it’s a customized, supported journey with me by your side.

Using the framework of The Resilient Knee Project, we’ll work through the phases of healing, from understanding your pain, to rebuilding strength, to running stronger and more resilient than ever before.

Spaces are limited, so don’t miss your chance to transform your running experience and your life.

Next step: Schedule a free 15-minute phone call or Zoom session with me at your convenience by following this link. Together, we’ll figure out if The Resilient Knee Project is the right fit for you and how you can start your journey today.

The Resilient Knee Project is available in person or globally through an app-based online coaching portal.

Let’s get you back to running, enjoying life, and living with resilience!

You can also email  dan@kinfolkwellness.com.au  for any questions.