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Have you ever rolled out of bed in the morning, stood up, and been hit by a sharp, intense pain in your feet? If so, you’re not alone.
An estimated 70% of people in the UK will experience foot pain at some time in their lives, and while for some it’s little more than an occasional AM annoyance, for others it can be constant and debilitating.
Severe issues can be difficult to diagnose, in part because the human foot is extremely complex, made up of 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments.
But when it comes to early-morning foot pain, experts find a common ‘root cause’ is often to blame.
And even if the soreness doesn’t last through the rest of your day, unless you deal with it, the problem may simply keep returning.
Harley Street podiatrist, Marion Yau, has seen countless patients complaining of foot pain when they first wake up.
More ‘wear and tear’ than a ‘hot angry injury’, she explains that the cause behind many of these cases is plantar fasciitis, otherwise known as plantar fasciopathy.
What is plantar fasciitis?
To understand this condition, it’s also necessary to understand the part of the body it impacts; a strong fibrous band of connective tissue on the sole of the foot called the plantar fascia, running from the heel bone all the way to the base of the toes.
‘When that tissue is overloaded or starts to break down, it causes pain, most typically right at the heel,’ Martin tells Metro.
While it was previously thought to be a classic case of inflammation, she shares that what specialists typically find in the tissue is ‘degeneration or breakdown of the collagen fibres in the plantar fascia’.
There are a number of things that can put too much stress on this region and trigger this issue, from ‘a sudden increase in activity or a direct injury’ to ‘spending long hours on your feet’ or unsupportive footwear.
‘Over-pronation, where the foot rolls inward excessively, is another common culprit, as it flattens the arch and stretches the fascia beyond its comfortable range,’ continues Marion.
‘It can also be something as simple as tight calf muscles because limited ankle flexibility puts extra tension on the fascia with every single step you take.
How do I know if I’ve got plantar fasciitis?
As mentioned, it can be incredibly tricky to diagnose foot pain, and the best way to properly assess the issue is an ultrasound.
However, there are a few things to look out for if you think you’re dealing with plantar fasciitis.
Marion says that pain tends to be most common at the heel, but because the plantar fascia runs the full length of the foot, you may be able to feel it anywhere along the sole, through the arch and toward the ball of the foot.
While the type of pain can also vary from person to person, the most common descriptions include ‘a bruise-like ache, dull, persistent soreness, and sharper, stabbing sensations.’
One of the biggest tell-tell signs of this condition is if the pain is ‘worst with your very first steps in the morning or after a period of sitting, then eases after a few minutes of walking.’
If you experience ‘burning, tingling, or radiating’ however, Marion suggests it’s more likely to be a nerve issue such as tarsal tunnel syndrome.
Why is foot pain worst in the mornings?
On Reddit, @CoastalNomad06 recently shared that he was struggling with ‘an annoying foot pain’, which was especially bad right after getting out of bed and standing up.
Describing it as ‘particularly frustrating’, he added: ‘It feels like when you didn’t go to the gym for a long time, and then when you go a specific muscle will be mildly sore or noticeable for weeks.
‘I’ve had it for a year and it doesn’t go away. Its the worst right after I wake up and stand up – I will feel a sharp pain for 30 seconds, then the rest of the day the soreness isn’t noticeable as much but still there, and it starts to gets worse if I walk for long time.’
Given your feet have rested overnight, the morning seems like the least logical time for them to hurt. But according to Marion, there’s a straightforward explanation.
‘When you sleep, your foot naturally points downward, which keeps the plantar fascia in a shortened, contracted position for hours,’ she says.
‘By the time your alarm goes off, that tissue has tightened considerably.
‘The moment you put your foot to the floor, the fascia is suddenly pulled from its shortened state into a full weight-bearing stretch and that’s what causes that sharp, “stepping on glass” pain with your very first steps.’
Can you cure plantar fasciitis?
‘The good news is that the vast majority of people get better by addressing both the pain and what’s causing it in the first place,’ Marion explains.
Simple things like resting your feet, switching to supportive trainers and taking anti-inflammatories like ibuprofen can massively help manage discomfort.
Do you ever experience foot pain in the morning?
Calf and plantar fascia stretching is another simple way to help heal the issue in the long-term — and is as easy as a few morning ankle circles or gently stretching your calf while still lying down.
To loosen things up even more, Marion also recommends ‘rolling the arch of your foot firmly on a frozen water bottle or a golf ball before standing.’
In most mild cases, the pain should resolve itself in just a few weeks.
However, Marion notes it can sometimes take up to a year to fully settle, and in certain cases could require ‘night splints, physiotherapy, shockwave therapy, and steroid injections.’
‘Surgery to partially release the fascia does exist, but it’s genuinely a last resort and rarely needed,’ she adds.
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