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You know the moment. Your alarm goes off, you swing your legs over the side of the bed, put your feet on the floor - and the second you shift any weight onto your heel, a sharp, stabbing pain shoots up from the bottom of your foot. You stand there for a few seconds trying not to hobble to the bathroom. After a minute or two of walking around, the pain fades to a dull ache and you mostly forget about it... until the next time you've been sitting for a while. Then it's right back.
If that's your morning - or your afternoon, after a long meeting - you probably already have a pretty good guess what's going on. Plantar fasciitis is the single most common cause of heel pain in adults, and it has a signature pattern that almost everyone who has it can describe inside the first minute of a visit.
The problem is that knowing what you have isn't the same as knowing how to fix it. Most people cycle through a few rounds of Dr.-Googled stretches, a new pair of sneakers, and a couple of weeks of taking it easy - and the pain either doesn't improve, or it comes right back the moment they return to normal life.
At NJ Sports Spine and Wellness in East Brunswick, NJ, heel pain and plantar fasciitis are two of the most common reasons patients come through our door. We've seen hundreds of cases - from the weekend runner who's been hurting for three weeks to the nurse who's been dealing with it for two years. Here's what we can tell you up front: this is treatable. And for the overwhelming majority of patients, it's treatable without surgery - even the chronic cases. Let's talk about what's actually going on and what works.

The plantar fascia is a thick band of connective tissue that runs along the bottom of your foot, from your heel bone to the base of your toes. It acts like a bowstring, supporting your arch and absorbing shock every time you take a step. When it's working the way it should, you don't think about it. When it's irritated - from overuse, repetitive strain, a sudden jump in activity, or poor foot mechanics - it develops micro-tears and inflammation where it attaches to your heel bone. That's where the pain comes from: not the heel bone itself, but the tissue that pulls on it with every step.
The morning pain has a simple mechanism behind it. While you sleep, your foot rests in a pointed position, which lets the plantar fascia shorten. When you stand up and load that first step, the fascia stretches suddenly - and if it has micro-tears, that first stretch hurts. A few minutes of walking warms the tissue and the pain eases. Sit at your desk for an hour, and the cycle repeats.
The pattern is predictable. The treatment, unfortunately, is not - because what works depends on why your plantar fascia got irritated in the first place, and how long it's been going on.

Plantar fasciitis gets most of the blame for heel pain, but it's not the only cause - and treating plantar fasciitis when the real problem is a stress fracture is a good way to make things significantly worse. Other conditions that can present as heel pain include:
Pain location and timing usually tell us a lot. Plantar fasciitis hurts at the bottom of the heel, worst first thing in the morning. Achilles-related pain hurts at the back of the heel. Stress fractures tend to hurt constantly, worsen with every step, and are tender when you squeeze the heel from the sides. Getting the diagnosis right is the first job - the treatments for each of these are different.
Common signs it's time to come in:
If you've already been rolling a frozen water bottle, stretching every morning, and wearing new sneakers for a month with no improvement, you're past the point where home treatment alone is likely to fix this. That's the moment to come in.

A lot of plantar fasciitis stories follow the same arc: pain starts, you rest, it improves, you return to your routine - and a few weeks later it's back. That cycle can repeat for months until rest stops helping and the pain becomes something you live with.
Here's what's actually happening. Plantar fasciitis starts as an inflammatory problem, but if the fascia keeps getting stressed without fully healing, the body eventually stops trying to repair it and starts laying down degenerative tissue instead - a condition technically called plantar fasciosis. At that point, anti-inflammatories stop doing much because inflammation isn't the main issue anymore. Degenerated tissue is - and degenerated tissue doesn't heal on its own. It needs a targeted stimulus to re-trigger the repair process, which is the piece most home-treatment approaches can't deliver.
The goal is simple: resolve the pain, rebuild the tissue, and fix whatever caused the problem - so it doesn't come back six months later. For most patients, that's achievable without surgery.
This is our go-to treatment for chronic plantar fasciitis, and it's one of the main reasons patients travel to our East Brunswick, NJ office. Extracorporeal shockwave therapy delivers high-energy acoustic waves into the damaged tissue, breaking down the degenerative tissue and triggering the body's natural repair response. For patients who've been dealing with plantar fasciitis for months or years and haven't gotten anywhere with stretching and over-the-counter insoles, shockwave is often what finally resolves it. Clinical literature puts success rates for chronic plantar fasciitis in the 70â85% range, and our experience tracks with that.
Plantar fasciitis isn't purely a foot problem. It's usually also a calf problem, often a hip problem, and sometimes a posture problem. Tight calves pull on the plantar fascia every step you take. Weak glutes change how you load your feet. Our in-house physical therapy team works the whole kinetic chain, not just the spot that hurts - which is the piece that keeps plantar fasciitis from coming back after you feel better.
The right orthotic does two things at once: it supports the arch so the plantar fascia isn't bearing the full load, and it corrects any biomechanical issue (flat feet, high arches, overpronation) that was quietly driving the problem. Drugstore insoles help some patients and do nothing for others. Custom orthotics, fitted to your actual foot and gait, are a different tool entirely.
Therapeutic laser delivers deep, photobiomodulating light into the plantar fascia to reduce inflammation, speed tissue repair, and calm pain signaling. We frequently pair laser with shockwave for chronic cases, and use it on its own for earlier-stage plantar fasciitis where inflammation is still the driving factor.
Hands-on techniques, instrument-assisted soft-tissue mobilization (IASTM), and cupping release restrictions in the fascia, calf, and intrinsic foot muscles. For patients with very tight posterior chains, this is often what makes stretching effective for the first time.
A night splint keeps the foot in a neutral position while you sleep so the plantar fascia can't shorten overnight - which dramatically reduces the morning pain that defines this condition. Kinesiology taping gives the arch temporary support during activity and can make day-to-day movement much more tolerable while the tissue heals.
We'll tell you specifically what to stop doing, what to keep doing, and what shoes actually fit your foot type. Specific changes based on your case - not generic "rest more" advice.
A small percentage of patients don't respond to a full course of conservative care. For those cases, we'll discuss minimally invasive plantar fascia release - a procedure using a small incision with less tissue disruption than traditional open surgery.
Honest framing: most patients who've been told they need surgery for plantar fasciitis haven't actually exhausted their non-surgical options. Before any surgical conversation, we make sure shockwave, laser, properly fitted orthotics, and thorough physical therapy have all been tried. Surgery is a last-resort tool - not a first-line one.


Plantar fasciitis gets treated very differently depending on who you see. A generalist might hand you a pair of insoles, tell you to stretch, and send you on your way. We treat this condition frequently enough that we've built a specific, multi-tool approach - and we've invested in the technology (shockwave, LiteCure laser, custom orthotics) that makes that approach work.

Not every practice has it. For chronic plantar fasciitis, it's one of the most effective treatments in use today - and because it's in-house, we can start treatment the day you come in.

Nobody wants to wait three weeks when they're in pain. We offer same-day appointments whenever the schedule allows.

Plantar fasciitis almost always has contributing factors beyond the foot. Our podiatrist, physical therapists, chiropractors, and soft-tissue specialists all work in the same building, on the same chart, toward the same plan. If your heel pain is really being driven by tight calves and a hip restriction, we don't need to refer you out to figure that out.

We track progress, adjust what isn't working, and don't keep you on the schedule forever. The goal is to get you back to running, standing, walking, or working - then to stop seeing you except for the occasional check-in.
Your first visit to our East Brunswick, NJ office is a real conversation and a thorough exam. We'll ask when the pain started, what makes it better or worse, what shoes you wear, what activities you do, and what you've already tried. Then we'll examine your feet - palpating the plantar fascia to confirm the pain source, checking your calves and Achilles, watching your gait, and assessing your arch structure. If imaging would clarify anything (ruling out a stress fracture, for instance), we can usually do it on the spot.
From there, we'll explain what we think is happening in plain English and walk you through the treatment plan. You'll leave knowing what we're going to do, what you're going to do, and roughly how long it should take to feel real improvement.

If you've been dealing with heel pain for weeks or months and home treatment isn't cutting it, let's take a look. Plantar fasciitis is treatable, and for the vast majority of patients we can resolve it without surgery.
Call our East Brunswick, NJ office at (908) 866-7246 to schedule. Same-day appointments available.
Every case is different, and your provider will give you a specific timeline at your evaluation. Acute cases caught early and treated with the right combination of orthotics, stretching, and laser or manual therapy often resolve in a matter of weeks. Chronic cases that have been around for months or years typically need a longer arc, and shockwave therapy is usually part of the plan. Most patients notice meaningful improvement early in treatment, even when full resolution takes longer.
There's some discomfort during treatment - most patients describe it as a strong pulsing or tapping sensation rather than sharp pain - and each session runs about 10 to 15 minutes. We can adjust intensity based on your tolerance, and most patients find it very manageable.
Cortisone injections can reduce inflammation and provide short-term pain relief, but they don't address the underlying tissue degeneration in chronic cases. Repeated cortisone in the plantar fascia can also weaken the tissue and increase rupture risk. We rarely recommend them as a primary treatment. Shockwave and laser therapy work on the healing process directly, which is why the results tend to last.
Almost certainly not. The large majority of plantar fasciitis cases resolve with conservative treatment when the treatment is the right match for severity and duration. Surgery is a last-resort option for a small subset of patients who haven't responded to a full course of non-surgical care. If you've been told you need surgery and haven't tried shockwave therapy or properly done physical therapy yet, it's worth a second opinion.
They're related but not the same. A heel spur is a bone growth on the heel bone - often visible on X-ray - that forms in response to long-term plantar fascia strain. Plenty of people have heel spurs and no pain; others have classic plantar fasciitis without any spur on imaging. The spur itself usually isn't what hurts. The inflamed or degenerated plantar fascia is. Treatment targets the fascia, not the spur.
EAST BRUNSWICK, NJ — Under clear skies and mild spring temperatures, residents from East Brunswick and neighboring communities gathered Saturday morning to witness a long-anticipated milestone: the grand opening of the East Brunswick Ice Arena.Families, young athletes, and longtime residents filled the new facility, many eager to be among the first to step inside and take part in a day that township officials described as historic for the community.The event drew a wide range of attendees, including local...
EAST BRUNSWICK, NJ — Under clear skies and mild spring temperatures, residents from East Brunswick and neighboring communities gathered Saturday morning to witness a long-anticipated milestone: the grand opening of the East Brunswick Ice Arena.
Families, young athletes, and longtime residents filled the new facility, many eager to be among the first to step inside and take part in a day that township officials described as historic for the community.
The event drew a wide range of attendees, including local elected officials, township council members, community leaders, and representatives from the New Jersey Devils organization. The atmosphere throughout the morning was energetic, with music, announcements, and activity across both rinks.
Mayor Brad Cohen, joined by Assemblyman Sterley Stanley, Assemblyman Robert Karabinchak, County Clerk Nancy Pinkin, and members of the Township Council—including Council President Dana Zimbicki, Councilman Dinesh Behal, Councilman Kevin McEvoy, Councilman James Wendal, and Councilwoman Dana Winston—helped mark the official opening.
Members of the East Brunswick Regional Chamber of Commerce were also in attendance, including the President, Crystal Pleasant.
In his remarks, Cohen thanked the Township Council, the Recreation and Parks Department, and all those involved in bringing the project to completion. He also acknowledged the work of the project’s architects, the DMR Architect team, and highlighted that the arena was completed ahead of schedule and under budget.
Council leadership echoed those sentiments, recognizing the contributions of union labor and others who played a role in the development. The mayor also noted a symbolic touch nearby: streets in the adjacent Legacy Place development have been named after retired New Jersey Devils jersey numbers.
Behind the scenes, the Recreation and Parks team worked throughout the morning to ensure the event ran smoothly. Ice Arena General Manager Devon Ketch could be seen moving throughout the facility, coordinating logistics and assisting staff as the crowds continued to grow.
The grand opening was designed as a full-day community celebration, with programming scheduled across both rinks. Figure skating exhibitions, alumni and community hockey games, and public skating sessions kept the ice in near-constant use.
Pre-registration for public skating sessions filled quickly, with many time slots fully booked in advance—an early indication of strong community interest in the new facility.
Throughout the day, visitors also gathered at the Arena Grill, which remained busy serving food and refreshments to attendees.
The schedule of events on opening day included a welcome address from the mayor, skating exhibitions, alumni games, hockey matchups, and multiple public skating sessions across both rinks, offering opportunities for residents of all ages and skill levels to participate.
Township officials said the arena is expected to serve as a year-round hub for recreation, youth sports, and community programming.
Residents interested in future programming, including figure skating, hockey leagues, and learn-to-play opportunities, can find additional information on the township’s website:
Figure Skating: https://www.eastbrunswick.org/1028/Figure-SkatingHockey Programs: https://www.eastbrunswick.org/1029/Hockey-ProgramsLearn to Play Hockey: https://www.eastbrunswick.org/1056/Learn-to-Play-Hockey
Online registration for programs is available through Finnly Connect:https://www.eastbrunswick.org/1046/Finnly-Connect
As the day continued, the steady flow of residents through the arena made one thing clear—the new facility is already becoming a focal point for the East Brunswick community.
EAST BRUNSWICK, NJ —East Brunswick Arts Commission (EBAC) and Hub City Opera and Dance Company, Inc. (HCODC) announced a new collaborative partnership that will bring new and reimagined operatic works to the East Brunswick, NJ area.The partnership will play an important artistic role in bringing high-quality, professional operatic performances to the area at affordable prices. The first collaboration will feature “Food Meets Opera,” a double bill of operas that explore television and food. The perfor...
EAST BRUNSWICK, NJ —East Brunswick Arts Commission (EBAC) and Hub City Opera and Dance Company, Inc. (HCODC) announced a new collaborative partnership that will bring new and reimagined operatic works to the East Brunswick, NJ area.
The partnership will play an important artistic role in bringing high-quality, professional operatic performances to the area at affordable prices. The first collaboration will feature “Food Meets Opera,” a double bill of operas that explore television and food. The performances will take place on March 21, 2026, at 7 pm, and March 22, 2026, at 3 pm, at the Elliot Taubenslag theater, home of Playhouse 22. Tickets can be purchased at www.playhouse22.org. Seating is assigned, and early-bird discounted tickets are available until March 15, 2026.
The first opera, “Bon Appétit!” by Lee Hoiby, with text by Julia Child adapted by Mark Shulgasser (presented under license from G. Schirmer, Inc., copyright owner), features Julia Child baking a chocolate cake on stage. The second opera, “The Cook-Off,” with music by Shawn Okpebholo and libretto by Mark Campbell( commissioned by Chicago Opera Theater’s Vanguard Initiative), dramatizes a television cooking competition called “America Loves Food,” where three contestants vie for the $100,000 prize for the best Mac ‘N Cheese.
According to Annamaria Stefanelli, president of HCODC, “Our partnership with EBAC is the perfect melding of both organizations’ purpose. Like the East Brunswick Arts Commission, we exist to serve and enrich our community. We do this by bringing contemporary works to our audiences that not only entertain but also raise issues they can relate to. What better way to do this than by mounting a production about TV and food? These operas promise a great experience for new opera goers and a fresh look at opera for our more seasoned attendees. And they are hilarious and poignant at the same time.”
About East Brunswick Arts Commission
The East Brunswick Arts Commission (EBAC) brings the arts to life for the entire community and serves as the township’s cultural hub. Founded more than 50 years ago, EBAC advances a vision of making the arts accessible to all by presenting high-quality concerts, visual art exhibitions, family programs, festivals, and immersive learning experiences for diverse audiences. In recent years, EBAC has produced more than a dozen programs, reaching thousands of attendees, launching young musicians into professional careers, and supporting local artists. EBAC is committed to expanding participation, increasing free and low-cost programming, and continuing to cultivate a vibrant, inclusive cultural life in East Brunswick and surrounding communities.
For upcoming programs, please visit
https://www.eastbrunswick.org/326/East-Brunswick-Arts-Commission
About Hub City Opera and Dance Company
Hub City Opera and Dance, Inc. is a 501(c)(3) non-profit organization, based in New Brunswick, NJ, and formed in 2017, whose mission is to produce innovative operatic works that educate and entertain. The company’s mission includes enriching the community and bringing music education to the area through outreach programs offered to schools, colleges, and civic institutions.
For more information about Hub City Opera and Dance, please visit www.hubcityopera.org.
EAST BRUNSWICK, NJ - The countdown is on to the Grand Opening of the East Brunswick Ice Arena on Sunday, March 22. Festivities begin at 10 a.m. and run through 6 p.m. For people interested in getting out on the ice for the free public skate sessions on March 22, online registration is open now. Spots are filling up fast for the free public skate sessions. The sessions available are from:Registration is required and can be completed online. Skates are included for the free public skates on March 22. Helmets are recommended and skaters ...
EAST BRUNSWICK, NJ - The countdown is on to the Grand Opening of the East Brunswick Ice Arena on Sunday, March 22. Festivities begin at 10 a.m. and run through 6 p.m. For people interested in getting out on the ice for the free public skate sessions on March 22, online registration is open now. Spots are filling up fast for the free public skate sessions. The sessions available are from:
Registration is required and can be completed online. Skates are included for the free public skates on March 22. Helmets are recommended and skaters should dress warm.
Online registration is also open for the off-ice training sessions. Off-ice training sessions on March 22 include:
Registration for the off-ice training sessions can be completed by filling out the online Jot Form.
There is a full calendar of activities going on at the upcoming Grand Opening of the highly-anticipated township ice arena. On Rink One, the following activities are on tap for March 22:
On Rink Two, the following activities are scheduled:
The East Brunswick Ice Arena also unveiled its online registration for public skates as well as other programs being offered at the rink. Registration is done through Finley Connect. In order to prepay for public skates or register for one of the rink's upcoming programs, a Finley Connect account is required. A Finely Connect account can be set up on the East Brusnwick Recreation Department website by clicking on Ice Arena and then on Finley Connect. There is also a PDF available with step-by-step directions for setting up a Finley Connect account.
Following the grand opening, the EB Ice Arena has four public skate sessions in March including:
There is a complete public skate session for April available online and pictured below. Skaters can rent skates for $8 or bring their own for public skates. The pricing for public skates is:
Multi-visit passes are available at discounted rates. For additional information about the East Brunswick Ice Arena, visit their website and follow the rink on Facebook.
EAST BRUNSWICK, NJ - From the classroom to the athletic field to branches of the military and beyond, East Brunswick residents are making their mark and here are a few highlights for this winter.Anna Sawicki is a graduate of East Brunswick High School and a member of Lebanon Valley College's women's track and field team. This winter, during the competitive indoor season, the Flying Dutchman took home the Middle Atlantic Conference Women's Indoor Track and Field Championship. The team finished in first place out of 16 teams with 107 po...
EAST BRUNSWICK, NJ - From the classroom to the athletic field to branches of the military and beyond, East Brunswick residents are making their mark and here are a few highlights for this winter.
Anna Sawicki is a graduate of East Brunswick High School and a member of Lebanon Valley College's women's track and field team. This winter, during the competitive indoor season, the Flying Dutchman took home the Middle Atlantic Conference Women's Indoor Track and Field Championship. The team finished in first place out of 16 teams with 107 points. Lebanon Valley clinched the title on the final day of the MAC Championships. Their coach, Melissa Byler, was named Coach of the Year. It was the Flying Dutchman's first conference title since 2014. Sawicki was a big part of the team's title, recording personal best long and high jump marks while earning her best 60-meter hurdle time. The sophomore is making her first National Championship appearance on March 13 in the pentathlon. Sawicki is majoring in exercise science at Lebanon Valley.
Also, this month, East Brunswick's Amirah Jannati was awarded the Trustee Scholarship through Elmira College's Scholars Program. Elmira's Scholars Program awards full-tuition scholarships to full-time, first year students. Applicants must have an unweighted grade-point average of 3.7 or above. They must submit letters of recommendation, a personal statement and write a 500 to 750-word essay based on a prompt. Applicants not awarded full tuition receive the college's $30,000 Trustee Scholarship, which is the highest merit scholarship offered to deserving students.
Another township college student making her mark in the classroom is Juliana Garber. Garber is a double major at Boston's Emmanuel College, majoring in graphic design and marketing. She was named to the Dean's List for the fall 2025 semester. Students must have a grade-point average of 3.5 or above and carry at least 16 credits to receive Dean's List honors at Emmanuel.
Emma Cohen is among the 20,000 students, faculty, professional staff and alumni to be elected for membership into the Honor Society of Phi Kappa Phi. Cohen, an East Brunswick resident, is a student at Kean University. The Honor Society of Phi Kappa Phi is the United States' “oldest and most selective, all-discipline collegiate honor society.” Membership is by invitation only. A nomination is required as is approval by the Kean University chapter. Invitations are offered to a select group who must be in the top 10 percent of their senior class. Only 7.5 percent of juniors nationwide are considered for membership.
There were more fall semester honors for two East Brunswick residents attending Fairleight Dickinson University's Florham Campus in Madison. Pierre Ibrahim and Mindy Brown were named to the university's Honors List for the 2025 fall semester.
Finally, this winter, East Brunswick's Alexander Makaron was among the recent promotions of New York Army National Guard Members announced by Major General Ray Shields. Promotions were granted based on a soldier's “overall performance, demonstrated leadership abilities, professionalism and future development potential.” Makaron, a member of the 27th Financial Management Support Unit, was promoted to the rank of sergeant first class on February 3.
The faculty union says Rutgers should make cuts from RU Athletics, running at a $516-million deficit since joining the Big Ten.NEW BRUNSWICK, NJ —Potential lay-off notices were given to 38 Rutgers adjunct faculty members on March 6, according to the professors' union, and confirmed by the university.The school is required to let professors know by a contractual deadline if their position may not be renewed for next year, according to the terms of an agreement Rutgers has with one of its faculty unions, the AAUP-AFT....
NEW BRUNSWICK, NJ —Potential lay-off notices were given to 38 Rutgers adjunct faculty members on March 6, according to the professors' union, and confirmed by the university.
The school is required to let professors know by a contractual deadline if their position may not be renewed for next year, according to the terms of an agreement Rutgers has with one of its faculty unions, the AAUP-AFT.
All 38 teachers are defined as "lectures" in the School of Arts and Sciences; they received notices last Friday they may not be re-appointed to their jobs next year. The university said there is a chance some could be re-hired.
The 38 faculty members teach about 100 classes, and this will have a direct impact on students, said Hank Kalet, vice president of the Rutgers Adjunct Faculty Union.
The faculty union said Rutgers continues to pour money into its athletics program (currently operating at a $516-million deficit), and the school looks to academics any time it wants to save money.
The compensation for adjunct professors accounts for less than one percent of the university’s budget.
"The money 'saved' by these cuts is minimal and could easily have been found in wasteful spending rather than in essential teachers’ salaries," said Heather Pierce, president of the Rutgers Adjunct Faculty Union. "Rutgers needs to reexamine its priorities. Its focus must be on the quality education and cutting-edge research that have propelled Rutgers into the ranks of the nation’s finest public universities, making it a draw for students around the world."
The two Rutgers faculty unions say Rutgers finances should be in very good shape: Rutgers has tuition hikes every year (tuition increased four percent in 2025, and another tuition hike is coming in fall 2026). Rutgers total enrollment is up by more than three percent. Since the beginning of the pandemic, the university's unrestricted reserves have grown by more than 50 percent, as has its endowment, which now exceeds $2 billion.
The only place Rutgers runs at a loss is its athletic department, according to accounting data the university previously made public to the media. Rutgers Athletics has famously rung up a $516.9 million deficit since the school joined the Big Ten athletic conference in 2014.
Non-tenure-track lecturers teach about a third of all classes across the university. They are the most vulnerable members of the faculty; they teach on short-term contracts, are paid per class and seldom qualify for health benefits.
The Rutgers Adjunct Faculty Union represents roughly 3,000 lecturers overall. Rutgers AAUP-AFT represents more than 5,000 full-time faculty, graduate workers, postdocs and more at Rutgers.
Rutgers has dug a $500 million hole since joining the Big Ten. Where did the money go? (NJ.com)

