Do your heels hurt when they first touch the floor in the morning? If so, you're not alone. This is one of the most common complaints I hear from patients in my Seattle podiatry practice.
The good news is that morning heel pain is usually treatable once you understand what's causing it.
Why Is Foot Pain Worse in the Morning?
While you sleep, your muscles and connective tissues relax and begin repairing themselves. During those hours of rest, the muscles in your calves and the tissues on the bottom of your feet can tighten or shorten slightly.
When you take your first few steps in the morning, those tissues suddenly stretch and begin working again. If you have an underlying foot condition, those first steps can be surprisingly painful.
The Most Common Cause: Plantar Fasciitis
The leading cause of morning heel pain is plantar fasciitis. The plantar fascia is a strong band of tissue that runs from your heel to the ball of your foot. Its job is to support your arch and absorb the forces of walking. In plantar fasciitis and other foot conditions, it becomes inflamed.
During the night, this tissue tightens up. When you stand up in the morning it stretches, causing a pull on the inflamed tissue and sharp pain in your heel.
Many people notice that the pain improves after walking for a few minutes, only to return after long periods of sitting or standing.
How to Reduce Morning Foot Pain
If your symptoms are mild, these simple treatments may help relieve your discomfort.
1. Stretch Your Calf Muscles Before Getting Out of Bed
One of the best ways to reduce morning heel pain is to stretch before your feet ever touch the floor.
Use a:
- Yoga strap
- Bath towel
- Belt
Gently pull your foot toward you to stretch your calf muscles. Hold each stretch for 30 seconds and repeat it 10 times.
It's also important to stretch your calves several times throughout the day, especially after you've been sitting for long periods.
Learn how to stretch by watching the video below.
2. Check Your Shoes
Old or unsupportive shoes are a common reason heel pain doesn't improve.
A supportive shoe should:
- Bend at the ball of the foot—not in the middle
- Have a firm, stable heel counter
- Resist twisting from side to side
- Provide good arch support
Watch the video below!
If your shoes are worn out, replacing them may significantly reduce your symptoms.
3. Replace Flimsy Shoe Inserts
Many factory shoe inserts provide almost no support.
If the insert rolls up easily or can be stuffed into your pocket, it isn't doing much to support your foot.
For mild plantar fasciitis, replacing the original insert with a supportive over-the-counter orthotic may be enough.
Some quality options include:
- Redi-Thotics®
- PowerStep®
These inserts provide better arch support and can reduce stress on the plantar fascia.
4. Reduce Inflammation
If inflammation is contributing to your pain, try:
- Rolling your foot over a frozen water bottle for 10 to 15 minutes
- Gently massaging the heel
- Taking an over-the-counter anti-inflammatory medication, if it's safe for you and approved by your healthcare provider
These treatments can help decrease inflammation and make walking more comfortable.
When Should You See a Podiatrist?
If your heel pain has lasted for several weeks, is becoming more severe, or keeps returning despite home treatment, it's time for a professional evaluation.
Depending on the cause of your pain, treatment may include:
- Custom orthotics
- Physical therapy
- Immobilization
- Anti-inflammatory treatments
- Advanced therapies designed to reduce inflammation and promote healing such as MLS laser
The sooner plantar fasciitis is treated, the easier it is to prevent it from becoming a long-term problem.
