Waking up to foot pain can be an unpleasant start to your day. For many, the mornings begin with discomfort or even outright pain in their feet. The issue varies from minor soreness to a debilitating ache, but it can significantly impact your ability to start your day with energy and confidence. But why does this happen? What makes your feet hurt in the morning and, more crucially, how do you fix it? In this article, we explore the most common underlying causes of foot pain in the morning and the types of conditions which may warrant treatment.
Why do my feet hurt when I wake up (Common Causes)
Plantar Fasciitis: Plantar fasciitis is a top contributor of foot pain, especially in the morning. The plantar fascia is a thick band of tissue that connects your heel bone to your toes, supporting the arch of your foot. With plantar fasciitis, this tissue becomes irritated due to overuse, improper shoes, or too much pressure on the feet.
While you sleep, your foot stays in a plantar-flexed position with the plantar fascia tightening overnight. The instant you take your first steps in the morning, this taut tissue is abruptly stretched, causing pinching pain in the heel or the sole of the foot.
Symptoms:
- Heel or arch pain, particularly with the first steps of the day
- A stabbing or burning sensation
- Pain that might subside after walking for a while but recur after a period of rest
Risk Factors behind Plantar Fasciitis Develop
Various risk factors can increase your chances of developing plantar fasciitis.
- Plantar fasciitis is most prevalent among middle-aged adults and the elderly
- If your weight is above average, you have been putting your heels through the bad time and it is likely that you may end up with plantar fasciitis
- Workers in jobs that require the same standing movements for hours or repetitive motions
- For those that participate in running and other sports
- People having flat feet
Remedies and Treatment for Plantar Fasciitis
You can relieve plantar fasciitis discomfort in numerous ways. Home remedies include:
- Stretching exercises
- OTC pain relievers that can reduce inflammation
- Icing the affected area
Achilles Tendinitis
Achilles tendon runs across the back of your ankle, attaching your calf muscles to your heel bone. Overuse or strain of this tendon can lead to Achilles tendinitis, which is often accompanied by stiffness and pain in the morning. This is because the tendon stiffens in the night as it is inactive, making those first few steps in the morning particularly painful.
Symptoms and Risk Factors:
- Back heel pain and stiffness, especially in the morning
- Achilles tendon (swelling or discomfort)
- Discomfort that decreases with activity but worsens later or after exercise
Achilles tendinitis risk increases with several variables:
- Older adults get Achilles tendinitis more often
- Health issues like obesity, psoriasis, and hypertension
- Low temperatures exacerbate tendinitis pain
Remedies and Treatment
If you have Achilles tendinitis, there are several things you can do to ease the pain and speed up the healing process:
- Prolonged Rest and Ice Treatment
- Compression Wrap and Foot Elevation
- Stretching
Arthritis
One of the more common reasons for pain in the toe in the morning which is usually caused by arthritis, especially osteoarthritis or rheumatoid arthritis. At night, your joints consisting of lubricating the joints become still, which leads to fluid accumulation around component areas. This can cause stiffness, swelling and pain that are sometimes felt in the morning before the joint “loosens up” with movement.
Symptoms and Risk Factors:
- Toe, foot, and ankle pain, swelling, and stiffness
- Pain that lessens with joint warming and activity
- Possible joint redness or warmth
There are several risk factors for arthritis, including:
- Obesity, Pre-existing injuries, Old age
- Having a genetic predisposition
Remedies and Treatment
You can temporarily relieve rheumatoid arthritis foot pain using many methods. You might consider:
- Taking pain relievers such as ibuprofen or aspirin
- Applying heat or ice to the affected area
- Gentle stretches include ankle circles, leg swings, arch stretches, and knee embraces
- Proper footwear. This may involve buying shoes with a broad or big toe, arch support, cushioned soles, or shoe inserts. Poorly fitting shoes can cause foot stiffness and joint pain.
- Resting and massaging your feet. Used lotions or oils can assist
Tarsal Tunnel Syndrome
Tarsal tunnel syndrome is caused by compression of the tibial nerve that traverses a small tunnel in your ankle. This compression might irritate the nerves, which can cause pain, tingling or numbness in the foot. The condition typically deteriorates overnight, when the swelling compresses the nerve even more.
Symptoms:
- Pain or numbness on the inside of the foot
- Tingling or a “pins and needles” sensation
- Burning sensation that worsens with prolonged standing or walking
Peripheral Neuropathy
This condition arises when the nerves in your feet are damaged due to a number of different reasons, including diabetes, alcohol abuse, or vitamin deficiencies. Such nerve damage may lead to pain, especially in times of inactivity; such as while you are sleeping.
Symptoms:
- Burning, tingling, or sharp pain in the feet
- Numbness or reduced sensation
- Discomfort that worsens at night or early in the morning
Improper Footwear
Believe it or not, the shoes you wear each day also have a big impact on how your feet feel in the morning. Tight shoes, absence of arch support, or prolonged use of high heels may result in such foot pain. In the long run, wearing shoes that are not suitable for your feet can put a lot of strain on your foot muscles, tendons and ligaments, leading to morning pains.
Symptoms:
- Generalized pain or soreness in the feet
- Aching in the arch, ball of the foot, or toes
- Pain that matches your unsupportive shoe duration
Flat Feet or Fallen Arches
Flat feet (or fallen arches) is when the arch of the foot collapses, resulting in the entire sole contacting the ground. In the process, they put unnecessary strain on the muscles and ligaments in your feet, which, after a night of stiffening and shrinking, can be painful, especially in the morning.
Symptoms:
- Pain or swelling in the arch or heel
- Increased discomfort after periods of rest
- Difficulty standing on your toes or prolonged standing
Gout
Gout is a kind of arthritis that results from a buildup of uric acid forming crystals in the joints. It typically affects the big toe, causing an extreme amount of pain that can often flare up at night or in the early morning.
Symptoms:
- Sudden, intense pain, often in the big toe
- Redness, swelling, and tenderness around the affected joint
- Episodes of pain that can last for hours or days
Restless Leg Syndrome (RLS)
Restless leg syndrome (RLS) primarily affects the legs and is marked by an uncontrollable urge to move the legs. But it can also cause a feeling of discomfort in the feet. This condition is most active overnight and can leave the bones a little sore in the morning.
Symptoms:
- Discomfort or tingling in the legs and feet
- Difficulty falling asleep or staying asleep
- Morning foot pain or stiffness
Overuse or Fatigue
Foot pain may just be the consequence of overworking your feet during the day. Overuse from too much walking, running or standing can put a strain on muscles, tendons and ligaments in your feet. These tissues can tighten overnight, leading to soreness when you wake up.
Symptoms:
- Generalized soreness, particularly in the arch or ball of the foot
- Pain that correlates with high activity levels
- Temporary relief after rest or icing
What Can You Do About Morning Foot Pain?
The good news is that morning foot pain can be managed in most cases with a few practical steps. Here’s how you can help relieve the pain:
- Stretch before Getting Out of Bed: Gentle stretches for your feet, calves and Achilles tendon can reduce stiffness and prime your feet for activity.
- Wear Supportive Footwear: Steer clear of flats, high heels or worn sneakers. Instead, wear shoes with good arch support and cushioning.
- Use Orthotics or Inserts: Orthotics can be made custom or bought over the counter, and they offer additional support for flat feet, plantar fasciitis and other conditions.
- Apply Ice or Heat: Ice packs can tackle inflammation, and a warm soak can ease stiffness in the morning.
- Practice RICE (Rest, Ice, Compression and Elevation): For pain related to overuse, the RICE method can be followed to reduce inflammation and promote healing.
- Massage Your Feet: A foot roller or a tennis ball even can release tight tissues and increase blood flow.
- Seek Professional Help: If the discomfort does not go away, see a health care professional, like a podiatrist or physical therapist, to identify and treat the source.
Final Thoughts
Waking up with foot pain is no fun, but knowing why it happens can help you take the proper steps toward relief. Most conditions, whether they are plantar fasciitis, arthritis or overuse, can be treated and managed with the proper care and lifestyle changes. If your pain persists despite these treatments, don’t hesitate to reach out to a health care provider. Your feet are daily workhorses for you—step up your self-care.