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Plantar fasciitis and heel pain treatment in Shirley, MA
The short answer
Plantar fasciitis is irritation of the thick band of tissue along the bottom of the foot, where it attaches to the heel. It usually comes from a jump in standing, walking or running, tight calves, weak foot muscles, or unsupportive shoes. It can be stubborn, but most people get better with the right stretching and strength plan, and shockwave therapy helps many cases that will not quit.
On this page
What usually causes plantar fasciitis and heel pain
That sharp stab in the heel with your first steps out of bed is one of the most common foot problems we see. It usually builds up for a few reasons at once.
- A jump in time on your feet
- More walking, running, standing at work or a new workout routine can overload the bottom of the foot.
- Tight calves and Achilles
- When the calf is tight, more stress goes into the heel and the bottom of the foot with every step.
- Weak foot and leg muscles
- The small muscles of the foot and the calf help carry your weight. When they are weak, the plantar fascia takes more of the load.
- Shoes and surfaces
- Worn out shoes, going barefoot on hard floors, or a sudden switch to flat shoes can set it off.
- Other heel problems
- Achilles pain, a heel fat pad bruise, a pinched nerve or a stress fracture can feel similar. We sort out which one it is.
When to get it checked
Get your heel looked at if the pain has lasted more than a few weeks, keeps coming back, or is changing how you walk. See a doctor right away if the heel pain started with an injury and you cannot put weight on it, if the heel is red, hot and swollen or you have a fever, or if you have numbness or tingling in the foot. If you have diabetes, get any new foot pain, wound or swelling checked promptly.
What you can do at home right now
These are safe starting points for most people. They are not a replacement for a proper evaluation.
- Stretch before your first steps
- Gently stretch your calf and pull your toes back toward your shin for a minute before you get out of bed.
- Wear supportive shoes
- Avoid going barefoot on hard floors for now. A supportive shoe or sneaker takes pressure off the heel.
- Roll and strengthen
- Rolling the bottom of your foot on a ball or frozen water bottle can ease pain. Slow calf raises build the strength your foot needs.
How we treat plantar fasciitis at Whole Health Solutions
Your physical therapist is with you for the whole appointment, start to finish. We look at your foot, ankle, calf and how you walk, find what is overloading your heel, and build a plan around your life and your goals.
01
Relieve
Hands on care, dry needling, and shockwave therapy for heel pain that will not quit, plus simple changes to shoes and daily habits so the pain calms down.
02
Rebuild
Strength for the foot, calf and hip, and flexibility for the calf, so the bottom of the foot is supported again.
03
Perform
Back to walking, running, hiking and long days on your feet, with a plan so it does not come back. Our personal trainers and athletic performance coaches can take it from there.
04
Thrive
Stay with the team that knows you. Check ins, training and a quick tune up whenever something new comes up, so this stays in the past.
Thrive is not a finish line. When life brings something new, the loop starts again with the same team.
How dry needling and shockwave therapy can help
For plantar fasciitis and heel pain, your physical therapist may use dry needling and shockwave therapy to speed things up. They will tell you on your first visit if it is a good fit.
Dry needling
A very thin needle placed into a tight, guarded muscle helps it let go, so pain calms down and you can move and strengthen again. Always paired with hands on care and strength work.
Learn about dry needlingShockwave therapy
Sound waves delivered to a stubborn tendon or tissue help restart healing when it has stalled for months. Always paired with the strength work that keeps it from coming back.
Learn about shockwave therapyCommon exercises for plantar fasciitis and heel pain
These are a few of the exercises our team often uses for plantar fasciitis and heel pain. Tap one to watch.
Please read first. These are not right for everyone. If a move brings on sharp pain, numbness or tingling, stop and talk to one of our physical therapists before you keep going.
Learn from our team
Short, free videos from our clinicians on questions we hear about plantar fasciitis and heel pain all the time.
Read more from our team
Blog posts, newsletter tips and columns from our clinicians that go with plantar fasciitis and heel pain.
★★★★★
"I had tried everything for my plantar fasciitis, but it just kept coming back. The combination of physical therapy and shock wave therapy that I have received at Whole Health has been outstanding."
Talk to a physical therapist
A free call to tell us what is going on and see if we are the right fit.
Common questions about plantar fasciitis and heel pain
Why does my heel hurt so much in the morning?
Overnight the bottom of the foot and the calf tighten up. Your first steps stretch the irritated tissue suddenly, which is why it hurts most then and eases as you move.
How long does plantar fasciitis last?
It can hang on for months if nothing changes. With the right stretching, strength work and load changes, most people improve steadily, and shockwave therapy can help stubborn cases.
Does shockwave therapy work for plantar fasciitis?
Shockwave therapy has good research behind it for plantar fasciitis that has not improved with other care. We combine it with strength and stretching so the results last.
Do I need a referral for plantar fasciitis?
No. You can book directly with us. Most of our clients do use their insurance for reimbursement of our physical therapy services. We go over everything in the discovery meeting.
This page is general information, not a diagnosis. Everyone is different, so the best next step is an evaluation with one of our physical therapists.
Visit us
Serving 22+ nearby towns and beyond
2 Shaker Road, Suite C200, Shirley, MA 01464. Monday to Thursday, 5:00 am to 8:00 pm, Friday, 5:00 am to 3:00 pm, and Saturday, 6:00 am to 1:00 pm.