By Suja Jose PT, DPT, Physical Therapist at RWJBarnabas Health Ambulatory Care Center
Heel pain is a common problem that can make walking, standing, exercising, and taking your first steps in the morning uncomfortable. It may develop gradually or start after a sudden increase in physical activity. Understanding the possible causes of heel pain and the role of physical therapy can help you make informed decisions about your recovery.
What Causes Heel Pain?
Heel pain can result from several different conditions. The exact location of your pain often provides useful clues about the underlying issue.
- Plantar fasciitis. This is a common cause of pain directly beneath the heel. It involves irritation of the plantar fascia, a strong band of tissue that supports the arch of the foot. Pain is often worst during your first steps in the morning or after sitting for a long time.
- Achilles tendinopathy. The Achilles tendon connects your calf muscles to your heel bone. Irritation or changes in this tendon can cause pain at the back of the heel, especially when walking, running, or climbing stairs.
- Unsuitable or poorly fitting footwear. Shoes that do not fit properly or lack comfortable support can aggravate heel discomfort. Sudden changes in footwear, walking habits, or exercise intensity can also trigger symptoms.
- Increased physical activity. A sudden spike in running, walking, or prolonged standing places extra stress on the tissues of the foot. In some cases, persistent heel pain may signal a more significant injury, such as a stress fracture.
How Physical Therapy Can Help
Physical therapy helps reduce pain, improve mobility, and restore your ability to walk and perform daily activities. Your specific treatment plan will depend on the underlying cause and your individual symptoms.
- Stretching exercises. Targeted plantar fascia and calf stretches help improve flexibility and ease the pain linked to plantar fasciitis.
- Strengthening exercises. Progressive exercises for the calf and foot muscles build strength and improve your tolerance for everyday activities.
- Manual therapy. When appropriate, a physical therapist uses hands-on techniques to address joint or soft-tissue stiffness and improve overall foot function.
- Taping and footwear advice. Foot taping can provide short-term relief for plantar fasciitis when paired with other treatments. A physical therapist can also evaluate your shoe fit, activity demands, and whether an orthotic or heel insert would help.
- Activity modification and education. Temporarily scaling back aggravating activities before gradually returning to your routine supports healing. A physical therapist can build a personalized plan and teach you how to manage symptoms safely.
Heel pain can interfere with everyday life, but the right care improves comfort, mobility, and function. Depending on your condition, physical therapy combines stretching, strengthening, manual therapy, taping, footwear guidance, and gradual activity progression. Recognizing symptoms early, wearing supportive shoes, and seeking professional advice are key steps toward recovery.
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The experienced and compassionate staff atCooperman Barnabas Medical Center Rehabilitation Centers, with locations in West Orange and Livingston, offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. Staff is committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.
For more information, or to schedule an appointment, call973-322-7500.
Suja Jose, PT, DPT, is a Physical Therapist at theRWJBarnabas Health Ambulatory Care Center. Suja has worked for more than 25 years as a physical therapist, primarily working with the Orthopedic and General population. She received her Doctorate from Northeastern University, Boston and holds a Vestibular Certification from the American Institute for Balance.