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Plantar fasciitis treatment Why your heel hurts with the first steps of the day, and what fixes it
Plantar fasciitis treatment starts with simple steps that work for most people: daily calf and foot stretches, supportive shoes, cutting back on long standing or running for a while, and rolling the arch. About 8 in 10 people improve within a few months without surgery. If heel pain is still limiting you after six weeks, physical therapy, taping and a night splint usually help, and focused shockwave therapy is an option for stubborn cases. An injection is reserved for pain that blocks your rehab.
The plantar fascia is a thick band of tissue that runs from the heel to the toes and supports the arch. When it is overloaded, by long hours standing, a jump in walking or running, tight calves or worn-out shoes, the attachment at the heel becomes irritated. The classic sign is sharp heel pain with the first steps out of bed or after sitting, which eases as you warm up and returns at the end of the day.
Plantar fasciitis treatment you can start today
- Stretch the calf and arch: a wall calf stretch and pulling the toes back before you stand up in the morning
- Roll the arch: a frozen water bottle or ball under the foot for a few minutes
- Support the foot: cushioned, supportive shoes, and avoid going barefoot on hard floors
- Adjust the load: shorten runs or long walks for a few weeks, and swap in cycling or swimming
- Try a night splint: it keeps the calf and arch gently stretched overnight, which eases the first-step pain
Physical therapy and shockwave for heel pain
Physical therapy for plantar fasciitis, offered at our Brooklyn and Staten Island offices, combines manual therapy for the foot and calf, like the hands-on work in the video, with strengthening of the foot and calf, kinesiology taping to support the arch and advice on shoes and training. For heel pain that has lasted three months or more, focused shockwave therapy is offered at our Brooklyn office only and can kick-start healing in a stubborn fascia.
When an injection or imaging fits
If pain stays severe despite good home care and therapy, a physician may examine the heel with diagnostic ultrasound, which shows a thickened fascia, and discuss a cortisone injection to calm it. Injections are used sparingly in the heel, because repeated shots can weaken the fascia and thin the fat pad. Pain procedures are performed at all three offices, and your physician explains where and when yours will be scheduled. Heel pain with numbness, burning or pain at rest may come from a nerve instead, which an EMG/NCV test can check.
Other causes of heel pain
- Achilles tendon pain: at the back of the heel rather than underneath
- Stress fracture: pain that keeps building with activity and is tender to squeeze
- Fat pad bruising: deep, bruise-like pain in the middle of the heel
- Nerve entrapment: burning or tingling into the sole
Our ankle and foot pain page covers these and other foot problems, and ankle sprain recovery covers rolled ankles.
Related care at Precision Care Medical & Sports Performance
Plantar fasciitis treatment near you
Need a heel pain doctor near me? Precision Care Medical & Sports Performance evaluates heel and foot pain at all three offices, where our pain physicians, Ashley Marcus, MD in Brooklyn, Jake Stephen, DO on Staten Island and Yuri Gordin, MD in Manhattan examine the foot and explain the options. For plantar fasciitis treatment in Brooklyn, our Brooklyn physical therapy office on Shell Rd is close to Gravesend, Brighton Beach and Marine Park, and shockwave is offered there.
For plantar fasciitis on Staten Island, our Staten Island physical therapy office on Richmond Rd is near Great Kills, Dongan Hills and Todt Hill. In Manhattan, the Precision Care Spine & Pain Center in Midtown Manhattan is convenient from Turtle Bay, Spanish Harlem and Washington Heights. Physical therapy is offered in Brooklyn and Staten Island only. Request an appointment or call the office closest to you.
150 E 55th St, Suite 401, New York, NY 10022
(212) 840-0135
Questions patients ask
What is the best plantar fasciitis treatment?
Daily calf and arch stretching, supportive shoes and a short break from high-impact activity help most people. Physical therapy, taping and a night splint are the next steps, with shockwave for stubborn cases.
How long does plantar fasciitis take to heal?
Most people improve within three to six months, and about 8 in 10 recover without surgery. Starting treatment early usually shortens the course.
Why is plantar fasciitis worse in the morning?
The fascia and calf tighten overnight, so the first steps stretch the irritated tissue suddenly. Stretching before you stand up and a night splint help.
Does shockwave therapy work for plantar fasciitis?
Focused shockwave therapy can help heel pain that has lasted three months or more and has not responded to stretching and therapy. It is offered at our Brooklyn office only.
Should I get a cortisone shot for plantar fasciitis?
A single injection can calm severe pain that blocks your rehab, but repeated shots are avoided because they can weaken the fascia and heel fat pad.
Where can I get plantar fasciitis treatment near me?
Precision Care Medical & Sports Performance evaluates heel and foot pain at all three offices:
- Brooklyn2781 Shell Rd, Suite 101, Brooklyn, NY 11223(718) 648-1234 · Get directions
- Staten Island1630 Richmond Rd, Suite 101, Staten Island, NY 10304(718) 339-7100 · Get directions
- Midtown Manhattan150 E 55th St, Suite 401, New York, NY 10022(212) 840-0135 · Get directions
Physical therapy is offered at the Brooklyn and Staten Island offices only, and shockwave at the Brooklyn office only.
Educational only, not medical advice. These videos and this article explain common problems and treatments in general terms. They are not a diagnosis or a treatment plan for you. Results vary from person to person. See a qualified clinician about your own symptoms, and call 911 or go to an emergency room for an emergency.
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