Physical Therapy for Plantar Fasciitis in Clifton, NJ
Clifton Physical Therapy
Plantar fasciitis is irritation of the thick band of tissue under your foot that supports the arch. It usually causes sharp heel pain with the first steps in the morning or after sitting. Most cases improve with stretching, strengthening, load changes and footwear advice, which is exactly what we work on with you at Clifton Physical Therapy.
What plantar fasciitis actually is
The plantar fascia runs from your heel bone to the base of your toes. Every step loads it. When it gets more load than it can handle for a while, it becomes irritated and sore, usually right where it attaches to the heel.
It rarely starts with one injury. More often it builds over weeks: a new running plan, a job that keeps you standing on concrete, a change of shoes, or a few extra pounds. Tight calves and weak foot muscles can add to the strain.
Signs it's plantar fasciitis
Sharp or stabbing pain at the bottom of the heel
Pain that's worst with the first steps out of bed, then eases a little
Pain that comes back after sitting, or late in a long day on your feet
Tenderness when you press on the inside of the heel
Numbness, burning, swelling, bruising, or pain after a fall point to something else. Those need a proper evaluation before treatment.
How we treat it at Clifton Physical Therapy
Your first visit is a one-on-one evaluation. We look at your foot and ankle, calf flexibility, how you walk, and the shoes and routines that keep loading the heel. Then we build a plan around what we find. It may include:
Calf and plantar fascia stretching you can do at home
Strengthening for the foot, calf and hip so the arch is better supported
Hands-on soft tissue work for the calf and foot
Advice on footwear, insoles and how to adjust running or standing time
Dry needling or acupuncture, if it suits you (we offer both at this clinic; see our dry needling for plantar fasciitis page)
We also show you how to manage flare-ups so you're not stuck guessing between visits.
How long recovery usually takes
It varies. Many people notice the morning pain easing within a few weeks of consistent stretching and loading changes. Longer-standing cases can take several months. We'll give you a realistic estimate after your evaluation and adjust it as we see how your foot responds.
When to see a doctor first
See a physician if the pain followed a fall or impact, if you can't put weight on the foot, if there's significant swelling, numbness, fever, or if you have diabetes and notice changes in the skin or sensation of your feet.
Book a visit in Clifton
Clifton Physical Therapy is at 1059 Bloomfield Ave, Clifton, NJ 07012. New Jersey allows direct access, so you can book without a doctor's referral. Call 973-241-1338. We're open Monday to Thursday 9 to 7 and Friday 9 to 5.
Meet Tiffany Zarcone, PT, DPT
Tiffany Zarcone, PT, DPT, is the Clinical Director at Clifton Physical Therapy in Clifton, New Jersey. She brings a wealth of experience in orthopedic rehabilitation, sports training, and women’s health, helping patients recover from pain and return to the activities they love.
Education & Background
Tiffany earned her Doctorate in Physical Therapy from Columbia University and completed her undergraduate studies at Middlebury College, where she captained the varsity soccer team. Her background as both an athlete and clinician provides her with a unique understanding of how movement, strength, and performance intersect in the recovery process.
Call us today at (973)-241-1338 to schedule your appointment and take the first step toward pain-free movement.
Frequently Asked Questions
What is plantar fasciitis?
Plantar fasciitis is irritation of the plantar fascia, the band of tissue that runs along the bottom of your foot from the heel to the toes. It usually causes pain at the bottom of the heel, especially with your first steps in the morning.
What causes plantar fasciitis and how is it treated?
It usually builds up from more load on the foot than it's used to: more running or walking, long hours standing, unsupportive shoes, or tight calves. Treatment is mostly conservative: stretching, strengthening, reducing aggravating load for a while, and better footwear. A physical therapist can guide each step.
Why is plantar fasciitis worse in the morning?
Overnight your foot rests in a relaxed, pointed position and the fascia and calf tighten. Your first steps stretch that tissue suddenly, which is why it hurts most then. Gentle calf and foot stretches before getting out of bed often help.
How long does plantar fasciitis take to heal?
It depends on how long you've had it and what keeps aggravating it. Many people feel better within weeks once they start a consistent plan. Long-standing cases can take several months. We'll give you a realistic timeline after your evaluation.
What is the fastest way to cure plantar fasciitis?
There isn't a quick fix that works for everyone. What tends to work fastest is doing the basics consistently: daily calf and foot stretches, strengthening, supportive shoes, and cutting back on the activity that flares it for a while. A tailored plan helps you avoid guessing.
What stretches help plantar fasciitis?
Calf stretches against a wall (with the knee straight and bent), pulling the toes back to stretch the arch, and rolling the arch gently over a ball are common starting points. We'll check your technique and choose the ones that fit your foot.
Can acupuncture help plantar fasciitis?
Some people find acupuncture or dry needling helps with heel pain, usually alongside stretching and strengthening rather than on its own. We offer both at our Clifton clinic and can talk through whether it makes sense for you.
What is a cortisone shot for plantar fasciitis?
It's an injection of a steroid medication near the painful area to calm inflammation. It's given by a physician, not a physical therapist. Some people get short-term relief. Talk to your doctor about the benefits and risks; physical therapy can be done before or alongside it.
Do I need a referral for physical therapy in New Jersey?
No. New Jersey allows direct access, so you can see a physical therapist without a doctor's referral. Some insurance plans have their own rules, so call 973-241-1338 and we'll help you check your coverage before your first visit.
Where is Clifton Physical Therapy?
We're at 1059 Bloomfield Ave, Clifton, NJ 07012. There's a parking lot on site, with handicap parking available.
What are your hours?
We're open Monday to Thursday 9 am to 7 pm and Friday 9 am to 5 pm. Call 973-241-1338 to book.
Will I need to stop running or working on my feet?
Usually not completely. We look for the amount of activity your foot can handle right now and build up from there. Many people keep working and stay active with some changes to volume, surface or footwear.
What patients are saying
"I recently had ankle surgery and Clifton PT has been nothing short of amazing! My goal was to get back to playing soccer as quick as possible before the college season started and so far I'm right on track. Izzy, Bianca, Tiff, and John have gone above and beyond to make sure I'm back to 100%. Couldn't be more grateful to be treated by the best team ever!." - Nat Rufino
All the therapists at Clifton Physical Therapy are awesome, but I spend most of my time with Izzy and Bianca—and they’ve been amazing. They’re enthusiastic, knowledgeable, and always take the time to explain what I’m doing and what my issues are. Their positive energy and clear communication make a big difference in my recovery." - Bryan Tompkins
"Going Clifton physical therapy was one of the best thing that came out of my back pain! Every single staff member is amazing and cares for your recovery! I have been with them for the past couple of months and now continuing their workout program! I can’t recommend them enough! Tiffany, Izzy, Bianca and everyone else I have worked with there! Can’t rave about them enough!!." - Monica Mehta
"Clifton Physical Therapy has been a great place for me to heal my meniscus tear. The staff is very knowledgeable and friendly, and has been extremely helpful in guiding me through my recovery. I highly recommend their services.." - Kelly Bevando
Clifton Physical Therapy
✆ Phone (appointments): (973)-241-1338
Address: 1059 Bloomfield Ave, Clifton, NJ 07012
Clifton Physical Therapy | cliftonphysio.com
