Quick Summary
Pain under the heel on your first steps can make everyday walking difficult. A tailored plan combines practical load changes, exercise and suitable hands-on care. Our physiotherapists in New Malden can assess your symptoms and help you choose appropriate next steps for your goals. We agree practical goals and review your progress.
Understanding Plantar Fasciitis
Plantar fasciitis, also called plantar heel pain or plantar fasciopathy, involves pain around the attachment of the plantar fascia beneath the heel. The fascia helps support the foot. Not all heel pain comes from this tissue, and a heel spur on an X-ray does not by itself identify the cause.
Assessment at J&J Therapy
We assess the pattern of pain, foot and calf function, daily footwear and activity demands. We agree goals such as comfortable morning steps or longer walks. Imaging is not always necessary, but atypical or persistent symptoms may need medical review.
Do You Experience These Symptoms?
- Pain under the heel when first walking after sleep or sitting.
- Symptoms easing initially with movement but returning after prolonged loading.
- Tenderness around the inner underside of the heel.
An assessment helps guide your next step, based on your symptoms, health and goals.
Why symptoms may develop
Changes in standing, walking or running load, footwear and individual tissue capacity may contribute. Calf and foot function can matter. Persistent numbness, pain at rest or focal bone tenderness warrants consideration of other diagnoses.
Treatment and rehabilitation options
Hands-On Manual Therapy
Manual therapy to relevant foot, ankle or calf restrictions may support short-term pain relief and movement. It is combined with exercise and load management, with pressure adapted to avoid aggravating a sensitive heel. We explain the purpose and check your comfort and response throughout treatment.
Is Shockwave Suitable?
For selected persistent plantar heel pain, radial shockwave may be discussed after assessment. NICE notes inconsistent efficacy evidence and calls for special arrangements for governance, consent and audit or research. Benefits are not guaranteed, and radial treatment is not interchangeable with focused shockwave.
Targeted Exercise Programme
Treatment may include plantar-fascia and calf stretching, progressive foot and calf strengthening, and changes to standing or running loads. Taping or an appropriate insole can be a supporting trial. We choose options around your response rather than relying on one device or exercise.
When to Seek Urgent Medical Help
While most symptoms are not serious, urgent medical attention is required if you experience any of the following:
- Seek urgent GP or NHS 111 advice for severe pain after injury, inability to bear weight, or a hot swollen joint with fever.
- Go to A&E for an obvious deformity or a foot that becomes cold, pale or numb.
- If you have diabetes and a new foot wound, redness or swelling, contact your GP or diabetic foot team the same day; use NHS 111 if unavailable. Persistent altered sensation also needs medical review.
Your questions answered
Should I walk barefoot to strengthen my feet?
Barefoot walking on hard floors can aggravate an irritable heel. Comfortable supportive footwear may help while we build strength and gradually increase tolerance.
Do I need shockwave straight away?
Usually not. Assessment, exercise and practical load or footwear changes are appropriate starting points. Persistent symptoms may justify discussing further options and their uncertainties.
Which appointment should I book?
Start with a Physiotherapy Initial Assessment for new, persistent or recurring symptoms. We can assess the problem and agree a plan linked to your daily activities. If you have already had medical care or surgery, bring the relevant instructions.
Soft Tissue Therapy may be a supporting option for associated muscle discomfort once the condition has been assessed. It is not a substitute for diagnosis or the rehabilitation needed for the underlying problem.
Book a Physiotherapy Assessment or call our reception team on 07935 869938. Find J&J Therapy at CI Tower, Ground Floor, New Malden.
Related conditions
Heel Spur · Achilles Tendinopathy
Sources and further reading
This page is for general information only and does not replace professional medical advice.
Information updated 15 October 2026. General information only; this page cannot diagnose your symptoms. Treatment is agreed after assessment. For urgent or severe symptoms, use the medical services described above.