SupremeFirst steps in the morning feel like glass?
You swing your legs out of bed and the first step stabs straight into your heel. It eases as you walk around, then comes back after you sit down. The heel is where it hurts. The calf is usually where it starts.
Nick Monczakowski 4.9 from 74 Google reviews · 13+ years
Heel pain rarely starts in the heel.
Tight calves pull on it.
Your calf muscles connect to the heel through the Achilles. When they're tight, every step tugs on the band under your foot.
A stiff ankle makes the foot roll.
When the ankle can't bend properly, the foot rolls in to make up for it. That strains the arch and heel.
Slow to heal, quick to flare.
The fascia has a poor blood supply so it heals slowly. Keep loading it the same way and it never gets the chance.
We start at the calf. Not the heel.
Most treatment goes straight for the sore spot. Working down the chain is what stops it coming back.
- 01
Calf
Release the gastrocnemius and the often-missed soleus. Tight calves pull on the heel with every step.
- 02
Achilles
Free up the link between calf and heel so the ankle bends properly and the foot stops over-rolling.
- 03
Arch
Long, slow work along the plantar fascia once the pull from above has eased.
- 04
Heel
Careful work at the heel attachment, adapted to how irritated it is that day.
The full chain, not just the foot.
Gastrocnemius & soleus
The two calf muscles that load the heel. The deeper soleus is often the one everyone misses.
Achilles
A stiff Achilles limits how far the ankle bends, forcing the foot to over-roll on every step.
Plantar fascia
Direct work along the arch and at the heel, most effective once the tension from above has eased.
Tibialis posterior
When it's weak the arch drops and the inside of the heel takes extra load.
Who gets plantar fasciitis?
Runners
Marathon blocks load the calf and foot faster than they can adapt. Often comes with tight calves and shin splints. Massage for runners →
Nurses & on-feet workers
Eight to twelve hours on hard hospital floors. Steady daily load rather than big impact. Kingston Hospital staff are a short trip away.
New walkers & commuters
A new job, a longer walk to the station or a sudden step up in activity. The foot hasn't had time to adapt.
Retail & hospitality
Standing all shift in flat shoes. The arch gets no break all day.
Weekend warriors
Desk all week, sport all weekend. Tight calves meet sudden load.
After weight change
More load through the feet, often with tighter calves. Gradual changes and treatment help it settle.
Heel pain myths. Busted.
“It's a heel spur.”
Tap to flip →Plenty of people have spurs with no pain. Most heel pain comes from tension through the calf and plantar fascia, which responds well to treatment.
“Rolling a ball under my foot will fix it.”
Tap to flip →It can ease the arch for a while. Without releasing the tight calves pulling on it, the heel keeps getting loaded.
“I need to stay off my feet.”
Tap to flip →Complete rest slows healing. Gentle, controlled movement helps the fascia recover while the cause is treated.
Happier feet. In their words.
“I went to him with no knowledge of my body except how my feet would hurt since being a doctor… the muscle inflammation has markedly decreased!”
Nosherwan · Doctor“Nick has been absolutely brilliant at dealing with my many aches and pains that I've been suffering for years.”
Darius · Feet to neck“I'm not a sports person but I'm now greatly benefiting from Nicks knowledge and skills.”
Colin · Not a sports personBefore you book for heel pain.
Can sports massage help plantar fasciitis?
Yes. Plantar fasciitis responds well to targeted release of the calf muscles and Achilles that load the plantar fascia with every step, combined with direct work on the fascia itself. Most people see a big improvement within 2 to 3 sessions. Treating the whole chain rather than just the heel is what makes it last.
Will massage make plantar fasciitis worse?
Not when it's done properly. The calf and Achilles are released first to take tension off the fascia, before working on the fascia itself. Heavy direct work on a very inflamed heel can flare it for a while, so Nick adapts the approach to the stage you're at.
Should I rest completely with plantar fasciitis?
Rarely. Complete rest can slow recovery. The aim is to manage load: cut back on high-impact activity while keeping gentle movement going to help blood flow to the fascia. The fascia has a poor blood supply and heals slowly, so controlled loading plus treatment speeds things up.
How many sessions will I need?
Most people see a clear improvement within 2 to 3 sessions. Cases that have been around for months may need 4 to 6. You'll get stretching and loading advice after the first session, which is a big part of getting better.
Where is the practice?
Beverley Road, New Malden KT3 4AW. Close to Kingston Hospital and about a 10-minute walk from New Malden station, with free street parking nearby. Open Monday to Friday, 11am to 7pm.
When to see your GP first
Call NHS 111 or see your GP before booking if you have heel or foot pain with any of these:
- Heel pain after a fall, jump or injury
- Numbness, tingling or a burning feeling in the foot
- A hot, red or swollen foot, especially with a fever
- You have diabetes and a new foot problem
- Pain that's no better after a few weeks of changes
Not sure? WhatsApp Nick a quick description first. If massage isn't the right first step, he'll tell you before you book.
Your heel is part of a chain.
Make mornings painless again.
- £80 first session, assessment included
- Mon–Fri 11am–7pm
- Near New Malden station · free street parking
- Personal reply from Nick, usually same day
“He is very friendly and explains the issues, its causes and how to improve them very clearly.”