Help! My Feet Hurt In Morning! What Should I Do?

Does your feet hurt in morning? Or you wonder ‘why my feet hurt when I wake up’?

We know how it feel!

Nobody likes to experience foot pain as the first thing early in the morning. It puts you off and may ruin your whole day.

If you are wondering why these pain comes early in morning then there are multiple reasons behind it.

Today we will going to see how we can get rid of these morning foot pain, live pain free life and enjoy the morning.

Why do my feet hurt in the morning?

Feet may be painful or feel sore in morning and the most common causes are –

1. Plantar fasciitis
2. Tendonitis
3. Arthritis


Plantar Fasciitis

This is one of the most common cause of pain at the bottom of foot which get worse in the morning and relieves as movement of leg increases.

It is the main reason why 2 million Americans woke up with foot pain.

Plantar fascia is a thick band of fibrous tissues that runs from heel to toes at the bottom of foot and inflammation or small tears within this band leads planar fasciitis.

It almost affect 1 in 10 persons and one of the leading cause of foot pain word wide and more common in the females than males.

It is caused by overuse of fascia while running, walking and standing on feet for long hours everyday, using ill-fitting shoes that causes injuries to foot, overweight, muscle of tendon tightness etc.

Pain of plantar fasciitis typically increases in the morning when movements of feet are minimum but fade away as movements increases.

Pain also increase if you are sitting for long hours in one place or taking rest. Dorsiflexion (pullling foot in upward direction) of foot increases pain.

What to do?

Exercise and stretching of foot muscles helps a lot.

Seat on floor spreading your feet in front of you keeping both knee straight and put a towel across the arch of foot and slowly pull towards body, this will stretch the plantar fascia and relieve pain.

Plantar Fascia Stretches For Morning Pain

Via – Arthritis Research UK

You can also roll your bottom of foot over bottle with cold water. This will reduce pain and improve inflammation of plantar fascia.

Check out – 1. Easy Plantar Fasciitis Stretches, 2. Plantar Fasciitis – Treatment & Prevention


Inflammation of tendon is known as tendonitis

Tendons are the fibrous tissues that connect muscles with bones and helps for the movement of joint.

Morning foot pain can be a result of tendonitis.

Several tendons get attached to the foot bones and inflammation of any of these can trigger the pain in feet in the morning because pain of tendonitis increases with rest & in morning.

Achilles tendonitis is one of the leading cause of tendonitis that trigger pain when you get up from bed.

Achilles tendon connect calf muscle to the heel bone and inflammation, injury, tightness of muscle, sudden pull, heel spur are the primary causes of Achilles tendonitis.

What to do?

Get yourself a best fitting shoe that does not put pressure on achilles tendon.

Get rid of high heels. They put lot of pressure on your leg and may lead to pain in tendon.

Once you diagnosed with achilles tendonitis, do not put much pressure on the tendon. Give your proper rest to heal itself.

As pain reduces, start with gentle massage for calf muscle and achilles tendon. Massage provides some relaxation & increase circulation to calf muscle and help to take load of tendon to some extend.


Arthritis can be a cause of your pain.

As per the Arthritis Foundation, there are more than 100 different types of arthritis and almost 50 million people suffer from it.

It is more common in women and can also be seen in children.

Common symptoms includes joint pain, swelling and inflammation.

what to do?

Maintaining weight is the key to reduce pain of arthritis.

Excessive weight put lot of pressure on foot joint that leads to degenerative arthritis. Eat healthy diet, fibers and drink plenty of water to keep yourself hydrated.

Do some range-of-motion exercises on regular basis to avoid stiffness of joints.

Visit your doctor and take some pain medication to ease the pain.

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