Does your foot feel sore in the morning? You’re not alone. Many people experience foot pain when they first get out of bed, and it can really throw a wrench in your morning routine.
There are a lot of reasons why your foot might be sore in the morning, and figuring out the cause is key to finding relief. This article will walk you through some of the common culprits, how to treat them, and when it’s time to see a doctor.
Common Culprits Behind Morning Foot Pain
So, why is your foot killing you first thing in the morning? Here are some of the most common reasons.
Plantar Fasciitis: The Usual Suspect
If your foot is sore in the morning, there’s a good chance you’re dealing with plantar fasciitis. Plantar fasciitis is an inflammation of the plantar fascia, the band of tissue that runs along the bottom of your foot, from your heel to your toes.
Typically, the pain is sharpest when you take your first steps in the morning, after your plantar fascia has been at rest all night. The pain may subside a bit as you move around, but it can return if you stand for long periods or engage in high-impact activities.
The biggest risk factors for plantar fasciitis are standing for hours, wearing shoes that don’t fit properly, and having tight calf muscles.
Arthritis: Joint Stiffness and Pain
Arthritis can also cause morning foot pain. Both osteoarthritis and rheumatoid arthritis can affect the joints in your feet, leading to stiffness and pain that’s often worse in the morning. That’s because the inactivity during sleep can cause the joints to stiffen up.
If you have arthritis in your feet, you might experience joint pain, swelling, and a reduced range of motion.
Achilles Tendonitis: Heel Pain
Achilles tendonitis, an inflammation of the Achilles tendon (which connects your calf muscle to your heel bone), can also make your foot feel sore in the morning. Like plantar fasciitis and arthritis, the pain and stiffness associated with Achilles tendonitis are often worse after a period of rest.
Runners and people who suddenly ramp up their activity levels are at higher risk for this painful condition.
Less Common, But Important Causes to Consider
Sometimes, your morning foot pain is a sign of something beyond plantar fasciitis. Here are a few less common reasons your feet might be barking when you first get out of bed.
Overuse injuries and stress fractures
If you’ve recently upped your activity level without properly conditioning your feet, you could be experiencing an overuse injury. Stress fractures — tiny cracks in your foot bones — can also cause localized pain that tends to be worse in the morning. Long-distance running or starting a new, intense exercise routine could lead to these issues.
Tarsal tunnel syndrome
Tarsal tunnel syndrome occurs when the tibial nerve in your ankle is compressed. This compression can cause pain, numbness, and tingling in your foot, particularly in the morning.
Peripheral neuropathy
Nerve damage, often related to diabetes or other medical conditions, can lead to peripheral neuropathy. This condition can cause burning, shooting, or stabbing pain in your feet.
Fibromyalgia
Fibromyalgia is a chronic condition characterized by widespread musculoskeletal pain accompanied by fatigue, sleep disturbances, and mood issues. It can cause general foot pain that’s often more noticeable in the morning.
How to relieve morning foot pain
Many people find relief from morning foot pain with simple home remedies and lifestyle changes:
- Stretching Exercises: Stretching your feet and calves before you even get out of bed can help. Try using a towel or strap to gently stretch your plantar fascia and Achilles tendon.
- Supportive Footwear: Wear shoes that support your arches throughout the day. Avoid going barefoot, especially on hard floors.
- Ice or Heat: Ice can reduce inflammation and pain. Heat can relax muscles and improve blood flow. You can alternate between the two.
- Orthotics: Over-the-counter or custom orthotics can provide extra support. They correct biomechanical problems and reduce stress on your feet.
- Activity Modification: Cut back on activities that make your foot pain worse. Then, gradually increase your activity levels to avoid doing too much too soon.
- Rest, Epsom Salt Baths, and Foot Massages: These can help with general foot muscle pain.
When to see a podiatrist
It’s a good idea to see a podiatrist if:
- Your foot hurts for more than a week.
- The pain is so bad you can’t do your usual activities.
- Your foot is swollen, red, numb, or tingly.
A podiatrist can also discuss treatment options with you. Some podiatrists offer treatments like Class IV laser therapy and regenerative medicine.
Putting It All Together
Waking up with sore feet isn’t a great way to start the day. Plantar fasciitis, arthritis, overuse injuries, and nerve conditions could all be to blame for your morning foot pain.
The sooner you address the problem, the better the outcome is likely to be. If your feet hurt in the morning, talk with a healthcare provider. Understanding the root cause of the pain and taking steps to treat it can help you feel better and improve your overall quality of life.