Nothing ruins a promising day like stepping out of bed only to be greeted by extraordinary stiffness and aching pain in your feet. It can happen out of nowhere, or it can become a pattern that you recognize after days spent walking or standing more than usual.
In some cases, this kind of ache goes away gradually as you get up and move around. In others, it may get slightly better, but never goes away. Either way, morning foot pain is often treatable at home or with the help of a physical therapist once you understand what’s causing it.
Causes of foot aches and pain
Morning foot pain rarely appears without reason. Understanding the underlying causes can help you determine the best course of treatment and prevent future episodes.
Plantar fasciitis
One of the first conditions that will pop up for your internet search for “foot pain in the morning” will be articles about plantar fasciitis. Plantar fasciitis is the most common cause of heel pain, affecting up to 10% of people who see a healthcare provider for heel pain. This condition occurs when the plantar fascia—a thick band of tissue that supports your foot’s arch—becomes inflamed or irritated.
The hallmark symptom of plantar fasciitis is sharp, stabbing pain in the heel or arch, especially in the morning. This happens because the plantar fascia tightens overnight while you sleep, then suddenly stretches when you put weight on your foot.
Risk factors for plantar fasciitis include:
- Being between age 40-60
- Having flat feet or high arches
- Spending long periods standing on hard surfaces
- Wearing shoes with poor arch support
Overuse and repetitive strain injury
Athletes and active individuals often experience morning foot pain due to overuse injuries to the soft tissues and bones of the feet. These develop gradually when repetitive stress exceeds your body’s ability to repair itself. Runners, dancers, and anyone who spends hours on their feet are particularly susceptible.
Overuse injuries can affect various parts of the foot, including:
- Stress fractures in the metatarsals (long bones of the foot)
- Inflammation of the ankle joints
- Muscle strain and fatigue
Pain from overuse injuries typically feels worse in the morning because inflammation builds up during periods of rest, causing stiffness and discomfort when you first move.
Tendinitis
Tendinitis (also spelled “tendonitis”) occurs when tendons—the thick cords connecting muscles to bones—become inflamed. Several types of tendonitis can cause morning foot and ankle pain:
- Achilles tendinitis affects the large tendon connecting your calf muscle to your heel bone. Pain typically centers around the back of the heel and may worsen with the first steps of the day.
- Posterior tibial tendinitis involves the tendon that supports your foot’s arch. This condition can cause pain along the inside of your foot and ankle, particularly in the morning.
- Peroneal tendinitis affects the tendons running along the outside of your ankle and can cause pain and stiffness after periods of rest.
Referred pain
Sometimes morning foot pain originates elsewhere in your body. Referred pain occurs when issues in your back, hips, or legs create symptoms in your feet and ankles.
Common sources of referred foot pain include:
- Sciatica (nerve compression in the lower back that extends to the lower limbs)
- Piriformis syndrome (tight hip muscles compressing nerves)
- Peripheral neuropathy (nerve damage, often related to diabetes or other systemic conditions)
- Circulatory issues
- Muscle or ligament damage that responds to specific motions or body positions
These conditions can cause numbness, tingling, or aching sensations that feel worse in the morning due to prolonged immobility during sleep.
Treating foot pain at home
Many cases of morning foot pain respond well to conservative at-home treatments. These approaches can provide enough relief to prevent the need for more intensive interventions.
- Gentle stretching can be incredibly effective, especially for plantar fasciitis. Before getting out of bed and bearing weight on your feet, point and flex your toes several times, draw circles with your feet to loosen the ankles, or pull your toes toward your shin to stretch the plantar fascia.
- Ice therapy helps reduce inflammation and numb pain. Apply an ice pack for 15-20 minutes at a time, especially after activities that aggravate your symptoms.
- Anti-inflammatory medications like ibuprofen or naproxen can reduce both pain and inflammation when used as directed.
- Supportive footwear plays a crucial role in foot health. Choose shoes with good arch support, adequate cushioning, and a proper fit. Avoid walking barefoot on hard surfaces, particularly first thing in the morning.
How physical therapy may help
When home remedies aren’t enough, physical therapy offers targeted solutions for persistent morning foot aches. A licensed physical therapist can identify movement patterns and structural issues contributing to your discomfort.
Every patient is different and will benefit from different treatments, but in general, physical therapy treatments for foot pain may include:
- Manual therapy techniques such as soft tissue massage and joint mobilization to improve flexibility and reduce tension in tight areas.
- Therapeutic exercises designed to strengthen weakened muscles, improve balance, and correct movement patterns that contribute to foot pain.
- Gait analysis to identify walking or running patterns that may be placing excessive stress on areas in your feet and ankles.
- Custom orthotic recommendations to provide proper support and alignment for your specific foot structure.
Your physical therapist may also suggest changes to your routine, such as activity modifications, proper warm-up routines, or workplace ergonomic adjustments to prevent future episodes of foot pain.
Additionally, our physical therapists can provide education about proper footwear selection and help you develop a long-term plan for maintaining foot health.
Foot pain relief at Alves & Martinez
Don’t let morning foot pain continue to disrupt your daily routine. At Alves & Martinez Physical Therapy, our experienced team specializes in diagnosing and treating the root causes of foot and ankle pain, whether it’s your first time experiencing it or if it’s been happening for weeks without relief.
Get the conversation started by calling one of our Sacramento clinics or by requesting your first appointment online today.