Why Your Heels Hurt When You Wake Up

If you’ve ever stepped out of bed only to be met with a stabbing pain in your heels, you’re not alone. Morning heel pain is a surprisingly common issue that can throw off your entire day before it even begins. The good news? That first-step sting is often manageable and sometimes even preventable once you understand what’s behind it.

What’s Causing That First-Step Pain?

One of the most frequent culprits behind morning heel pain is plantar fasciitis, a condition that affects the thick band of tissue (the plantar fascia) running along the bottom of your foot. While you’re asleep, your foot is in a relaxed, flexed position when you suddenly put weight on it in the morning, that tissue can stretch too quickly, triggering sharp pain.

But plantar fasciitis isn’t the only reason your heels might hurt when you wake up. Other possible causes include:

• Achilles tendinitis: Pain in the back of your heel or ankle, often caused by overuse or tight calf muscles.

• Heel spurs: Bony growths that can develop due to strain on foot muscles and ligaments, sometimes in tandem with plantar fasciitis.

• Bursitis: Inflammation of the fluid-filled sacs around your heel joint.

• Arthritis: Inflammatory joint pain that can be more noticeable after periods of rest.

What Increases Your Risk of Heel Pain?

Morning heel pain doesn’t just show up out of nowhere certain habits and physical conditions can increase your risk, such as:

• Wearing unsupportive shoes, especially ones with thin soles or no arch support

• Standing or walking on hard surfaces for long periods

• Having tight calf muscles or limited ankle mobility

• Being overweight or pregnant, both of which increase pressure on the heel

• Participating in high-impact activities like running, jumping, or dance

According to the American Academy of Orthopaedic Surgeons, up to 2 million Americans are treated for plantar fasciitis each year, with heel pain being one of the most reported foot issues in adults.

How to Ease and Prevent Heel Pain

While chronic heel pain should always be evaluated by a healthcare provider, there are several strategies that may help reduce discomfort and prevent it from coming back:

• Stretch before getting out of bed: Gently flex and extend your feet and calves to warm up the tissues.

• Try night splints: These keep your foot in a flexed position while you sleep, reducing the shock of that first morning step.

• Use orthotic inserts: Especially those that support the arch and cushion the heel.

• Ice your heels: Especially after activity, to reduce inflammation.

• Strengthen your lower legs: Calf raises and toe curls can help support the heel and plantar fascia.

In more persistent cases, physical therapy, corticosteroid injections, or other treatments may be recommended by your healthcare provider.

When to See a Doctor

If your heel pain lasts longer than a few weeks, worsens over time, or starts affecting your ability to walk or stay active, it’s time to seek professional guidance. Early intervention can make a big difference and help you avoid more invasive treatments down the road.

That sharp heel pain in the morning isn’t just in your head, and it doesn’t have to become a part of your daily routine. From proper stretching to supportive footwear, small changes can make a big impact on how you start your day literally one step at a time.

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