Some people who suffer from painful feet, specifically those with a stabbing sensation in their heels, find the pain is worst in the morning. This can make the most stressful part of the day, which is often filled with mini-dramas such as accidentally oversleeping or getting stuck in heavy traffic, even more challenging.
If you have sharp heel pain that’s most intense shortly after you wake up and find yourself wincing before you’ve even put your slippers on, you’ll no doubt want answers. What’s wrong with your feet, and why is the pain in your heels most noticeable when you’ve just got out of bed?
As a trusted London podiatry team, we treat numerous patients with extremely painful heels and fully understand how debilitating the issue can be. Heel pain that’s most troublesome in the morning is known as ‘first-step pain’ and could well indicate that you’ve developed plantar fasciitis.
Read on to learn more about this frustrating foot problem, why it’s most painful at the start of the day, and how people overcome plantar fasciitis heel pain with the help of our foot health experts.
Plantar Fasciitis – the Main Cause of Heel Pain
The plantar fascia is a vitally important, flexible band of tissue that runs along the sole, connecting the heel to the toes. You can think of it as your foot’s foundation: the springy yet strong tissue supports the arch, bears your weight, and also absorbs shock every time you take a step.
But because the plantar fascia works incredibly hard every day, stretching and tightening as you stand, walk and run, it’s almost always under pressure. If it gets overstrained, it can develop tiny tears (not unlike the ones you see if you stretch a rubber band too far) and become inflamed.
Plantar fasciitis is the medical name for inflammation of the plantar fascia. This foot problem is the most common cause of heel pain; indeed, the academic medical centre the Cleveland Clinic, estimates that about 10% of people will develop the condition. Your risk of developing plantar fasciitis is greater if flat feet or tight calf muscles put your plantar fascia under strain. Other major risk factors include the ageing process, wearing unsupportive footwear, not warming up before exercising, and taking part in repetitive, high-impact activities such as running.
The Pain Peaks When the Damaged Tissue is Tightest
Plantar fasciitis heel pain levels peak in the morning because the plantar fascia is tightest, stiffest and most inflamed at the start of the day, having been inactive overnight while you slept. When you stand up for the first time in several hours, the damaged tissue is suddenly put under pressure and forced to stretch, leading to the most intense heel pain you’ll feel all day.
Your heels hurt less as the day wears on because when you move around, your plantar fasciae gradually warm up, release tension and become less swollen. The pain can bother you again when you’re active after a period of rest (for example, when rushing to a meeting after sitting at your desk for an hour) but won’t be as severe as in the morning. After all, the damaged tissue won’t have been inactive for as long as it was overnight, so it won’t feel quite as strained.
Relieving Plantar Fasciitis Heel Pain
To soothe painful heels, try holding an ice pack wrapped in a tea towel against the skin for several minutes. Plantar fascia stretching exercises may also help; some can even be done before you get up to reduce first-step pain. For example, when sitting up in bed, point your feet downwards, then upwards several times. Next, place a resistance band over the ball of one foot, pull the band towards you for 30 seconds, and then do the same for the other foot.
However, there isn’t a great deal you can do by yourself. For a firm diagnosis and long-term plantar fasciitis heel pain relief, you need specialist support and treatment from a podiatrist. For instance, our experienced podiatry team can:
- Conduct a biomechanical assessment and computerised gait analysis – this involves examining your foot structure and function and helps us to diagnose conditions such as plantar fasciitis.
- Provide custom-made prescription orthotics designed to support your plantar fasciae and direct pressure away from damaged tissue to relieve pain.
- Perform Foot Mobilisation Therapy – gentle, skilful manipulation and massage to reduce pain, inflammation and stiffness and improve mobility.
- Perform Shockwave Therapy – directing high-energy soundwaves at damaged tissue to stimulate the healing process and reduce pain.
For expert help to stop plantar fasciitis heel pain, book an appointment with Feet By Pody today.