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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 Freehold, 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 Freehold, 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 Freehold, 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 Freehold, 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.
FREEHOLD, NJ — A new indoor pickleball club is set to host its Grand Opening event toward the end of March.On Thursday, from 4:30 to 6:30 p.m., Dill Dinkers Freehold will host its Grand Opening celebration and ribbon-cutting ceremony with the Monmouth Regional Chamber of Commerce.During the grand opening event, attendees will be able to enjoy free open play, local vendors and free giveaways, officials said.The grand opening will begin at 4:30 p.m., with the ribbon-cutting ceremony set to begin at 4:45 p.m. You can ...
FREEHOLD, NJ — A new indoor pickleball club is set to host its Grand Opening event toward the end of March.
On Thursday, from 4:30 to 6:30 p.m., Dill Dinkers Freehold will host its Grand Opening celebration and ribbon-cutting ceremony with the Monmouth Regional Chamber of Commerce.
During the grand opening event, attendees will be able to enjoy free open play, local vendors and free giveaways, officials said.
The grand opening will begin at 4:30 p.m., with the ribbon-cutting ceremony set to begin at 4:45 p.m. You can register here.
“Come experience the energy on the courts and meet the growing pickleball community right here in Freehold,” the club said in an online post. “We can’t wait to celebrate with you!”
Located on Mounts Corner Drive, Dill Dinkers Freehold first opened its doors to players in late January and is now hosting its official grand opening event.
Stephen Hafner, the regional developer for Dill Dinkers in New Jersey, previously said that Dill Dinkers provides “exceptional resources for pickleball players,” and that he’s “thrilled to bring this experience to the Freehold community.”
“Our indoor facilities allow community members to safely stay active during the colder months while offering a fun and community-first environment," he said.
At Dill Dinkers Freehold, players can enjoy:
Alongside the club features, Dill Dinkers also offers private event spaces for community celebrations and various leagues for players of all ages and skill levels, officials said.
To learn more, you can visit the Dill Dinkers Freehold website.
Dill Dinkers Freehold is located at 202 Mounts Corner Drive, Freehold.
Previous Coverage
Tasked with figuring out how to mine raw materials on Venus and bring them to an orbital settlement, these four students got the job done:HIGHLANDS, NJ — Tasked with figuring out how to mine raw materials on Venus and transport them to an orbital settlement, four students from the Marine Academy of Science and Technology (MAST) dove into the science-developed plans to get the job done.Their efforts earned accolades at the prestigious East Coast Space Settlement Design Competition (ECSSDC) held on March 7 at Toms River E...
HIGHLANDS, NJ — Tasked with figuring out how to mine raw materials on Venus and transport them to an orbital settlement, four students from the Marine Academy of Science and Technology (MAST) dove into the science-developed plans to get the job done.
Their efforts earned accolades at the prestigious East Coast Space Settlement Design Competition (ECSSDC) held on March 7 at Toms River East High School.
During the intense, day-long competition, students from throughout the region worked in large multinational-style teams to develop a comprehensive engineering proposal addressing the systems, hardware, personnel and operational processes required to mine raw materials from Venus and transport them to the fictional Nubarum settlement for processing and distribution.
MAST junior Dolan Dunnigan of Middletown was part of the competition’s winning team, helping develop the final proposal selected by judges.
Alongside Dunnigan, MAST sophomore Daniel Chiu of Edison received the competition’s Paul Stenzel STEM Pioneer Award, recognizing exceptional design ingenuity and innovation.
MAST juniors Noah Eckert of Aberdeen and Jason Samuel of Freehold also delivered outstanding performances.
“This experience pushes students to imagine ambitious futures while also considering responsible and human-centered design,” said MAST technology studies teacher Wendy Green. “The skills they practice — collaboration, critical thinking, creativity, and resilience — extend far beyond the competition.”
Competition participants were responsible for developing solutions across multiple engineering disciplines, including transportation systems, life-support infrastructure, mining technologies, human factors, communications, and logistics.
Students collaborated under real-world constraints, producing technical documentation, system diagrams, and a formal presentation to the judges by the end of the 12-hour design sprint.
The East Coast Space Settlement Design Competition is modeled after real aerospace industry proposal processes and is affiliated with the internationally recognized International Space Settlement Design Competition.
Students are challenged to approach space settlement not just as a scientific problem but as a complex systems engineering endeavor requiring coordination across many technical fields, officials said.
The competition emphasized more than technical knowledge. It challenged students to work together under pressure, think boldly while remaining grounded in practical engineering, and communicate complex ideas across disciplines.
MAST is one of six full-time career academies in the Monmouth County Vocational School District (MCVSD) that welcomes students as freshmen and retains them through their senior year of high school for a "focused learning experience that helps them take meaningful steps toward their college and career goals."
Alongside MAST, other schools in the MCVSD include the Academy of Allied Health and Science, the Academy of Law and Public Safety, Biotechnology High School, Communications High School and High Technology High School.
UPPER FREEHOLD — The mayor and council of this Monmouth County town are furious that land meant for warehouses will instead be preserved as open space.The Monmouth County commissioners approved a plan to buy 115.5 acres of land in Upper Freehold off I-195 and Old York Road from developers. Thursday's 3-1 vote came after years of protests to stop developers from building warehouses on the Stein Property, as it's locally known. Instead, it will be preserved as open space.The buy was championed by Allentown Mayor Thomas Frit...
UPPER FREEHOLD — The mayor and council of this Monmouth County town are furious that land meant for warehouses will instead be preserved as open space.
The Monmouth County commissioners approved a plan to buy 115.5 acres of land in Upper Freehold off I-195 and Old York Road from developers. Thursday's 3-1 vote came after years of protests to stop developers from building warehouses on the Stein Property, as it's locally known. Instead, it will be preserved as open space.
The buy was championed by Allentown Mayor Thomas Fritts, who said the commissioners' vote was "a truly historic moment." Some of the largest protests came from residents of Allentown, which sits next to the land.
"Together, we have permanently protected another vital piece of our green belt —preserving our rich history, the historic byway, our residential neighborhoods, and our cherished village," Fritts said on social media.
Fritts also congratulated Upper Freehold. Many residents came out to last week's commissioners meeting to thank them for stopping the warehouses. But the neighboring township's officials aren't celebrating.
There's fury from Upper Freehold Mayor Stanley Moslowski Jr. and the local council. They condemned the commissioners' decision, which takes away the town's autonomy over its land that was zoned for warehouses.
Moslowski and the council questioned why Monmouth County spent $27.75 million — over $240,000 an acre — to buy the land from developers who spent $15 million on the same land four years earlier.
And new warehouses would have brought in vital tax revenues for the township for at least the next decade, said a resolution the officials sent to the Monmouth County commissioners. The warehouses would have generated $13 million in local taxes, including over $9.5 million in school taxes.
"This commercial rateable would ease the tax burden of the residents of Upper Freehold and provide much needed funds to the Upper Freehold Regional School District," the resolution said.
Upper Freehold isn't the only township that's counting on warehouses to support local schools. According to a recent study from researchers at Rutgers University, warehouses generate over $11 billion in local and state taxes in New Jersey.
Warehouses have become the lifeblood of New Jersey's economy. The study found that the Garden State has more than 1 billion square feet of warehouse space, and 95% of it is being used.
The study shows that nearly 764,000 workers are employed in New Jersey warehouses. And, directly or indirectly, the giant buildings support over 1.3 million jobs in the state.
Firefighters were called to Millstone Township Middle School after the person suffered a medical emergency on the catwalk, officials said.MILLSTONE, NJ — A person was rescued on Saturday evening after getting stuck on a 40-foot-high catwalk in Millstone Township Middle School.At 5:03 p.m. on Saturday, the Millstone Township Fire Department responded to the middle school after being dispatched there for a medical emergency on the catwalk in the performing arts center.Once Chief Mike Maloney and responding units ar...
MILLSTONE, NJ — A person was rescued on Saturday evening after getting stuck on a 40-foot-high catwalk in Millstone Township Middle School.
At 5:03 p.m. on Saturday, the Millstone Township Fire Department responded to the middle school after being dispatched there for a medical emergency on the catwalk in the performing arts center.
Once Chief Mike Maloney and responding units arrived at the scene, they confirmed that one person was stuck on the catwalk, which is approximately 40 feet above the ground.
From there, authorities said access was evaluated, and based off the rescue requiring "removal down through two separate levels via a rope system," additional assistance was then requested from the Englishtown Fire Department and Monroe Township Fire District #2.
"Millstone Firefighter/EMT's accessed the catwalk, provided patient care and began setting up anchor points for haul systems," the fire department said in an online post.
"Englishtown Engine 12 arrived and the two agencies worked together to build out the rope systems and package the patient in a removal device called a SKED. Personnel from Monroe Tower 57 provided manpower."
From there, authorities said the patient was lowered about 15 feet from the catwalk in a limited-access area to the mezzanine, then a haul system was used to lower the patient down a steep staircase to the ground.
Once the patient was on the ground, they were turned over to the fire department ambulance crew and Atlantic Healthcare paramedics.
Authorities did not release the name or age of the person who was rescued.
"Members worked efficiently and demonstrated great inner agency operability to complete this incident safely," the fire department said. "Incidents like this are high risk/low frequency, and require vast training to carryout. All personnel operating should be commended for their actions."
In an online post, the Englishtown Fire Department expressed its gratitude for those who helped with the rescue as well, adding that the department was proud to be requested for assistance.
"Incidents like this require specialized equipment, coordination, and extensive training," the department said. "While these calls are relatively rare, our members regularly train for technical rescue situations to ensure we are prepared to assist when they occur."
"We appreciate the strong cooperation between Millstone Township Fire Department and Monroe Township Fire District #2 who all worked together to bring this incident to a safe conclusion."
FREEHOLD, NJ — Guests can look forward to games, giveaways and more when Jack & Jones and JJXX open at Freehold Raceway Mall in March.On Saturday, March 14, through Sunday, March 15, the global fashion brand and its women’s line will celebrate their grand opening at the mall, marking one of the brand’s first U.S. locations.The two days of grand opening festivities will include snacks, refreshments, games, giveaways, and a Wheel of Fortune spinning freebies throughout the day.For one hour each day fr...
FREEHOLD, NJ — Guests can look forward to games, giveaways and more when Jack & Jones and JJXX open at Freehold Raceway Mall in March.
On Saturday, March 14, through Sunday, March 15, the global fashion brand and its women’s line will celebrate their grand opening at the mall, marking one of the brand’s first U.S. locations.
The two days of grand opening festivities will include snacks, refreshments, games, giveaways, and a Wheel of Fortune spinning freebies throughout the day.
For one hour each day from 4 p.m. to 5 p.m., shoppers will also have the chance to score select hoodies for just $5, mall officials said.
“Jack & Jones and JJXX bring a fresh, exciting energy to our malls,” Eric Bunyan, Senior Vice President of Leasing, Macerich, previously said. “Their focus on quality, style, and versatile fashion perfectly complements the shopping experience our guests expect, and we’re thrilled to introduce these brands to our communities.”
“These openings reflect our commitment to bringing world-class retailers to our properties, offering shoppers the latest in fashion trends and a vibrant, engaging experience every time they visit,” Bunyan continued.
Founded in Denmark, Jack & Jones has grown from a denim-focused menswear label into a global fashion retailer operating over 4,000 stores worldwide.
JJXX, the brand’s women’s line, offers high-quality denim and versatile wardrobe essentials.
With the opening of Jack & Jones and JJXX, the new store is just the latest in a series of additions at Freehold Raceway Mall.
Alongside the global fashion brand, the mall has also recently welcomed stores such as Dry Goods, J. Crew Factory and Warby Parker.
On the dining side, new restaurants such as Mango Thai and Kura Revolving Sushi Bar have brought new food options to the customers, alongside a variety of renovations and relocations of existing stores.
The grand opening for Jack & Jones and JJXX will take place March 14 through March 15 on the mall’s lower level by the House of Sport / JCPenney wings.
To learn more, you can visit the Freehold Raceway Mall website.
Freehold Raceway Mall is located at 3710 U.S. 9, Freehold.

