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How to Relieve Foot Pain In the Mornings?

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Plantar fasciitis is when the plantar fascia becomes stressed and inflamed and is typically caused by overuse. One of the most common symptoms of plantar fasciitis is the intense foot pain patients feel right when they wake up.

Although the sensation usually disappears within a few minutes of walking around, it can be alarming to someone who knows little about the condition. There are many causes of foot pain in the morning, however, and fortunately, there are several approaches one can take to relieve the symptoms.

Whether you are a stay-at-home parent, work from home, or live life on the go, you should spend your mornings preparing for the day ahead of you. You should not have to go to bed at night dreading the pain you will endure when you wake. Learn more about how to avoid foot pain in the morning, what may be causing it, and what you can do if it occurs.

Why Do My Feet Ache in the Morning?

Conditions such as plantar fasciitis, arthritis, and overuse injuries can cause foot pain in the morning, as well as at other times of the day. If your foot pain is accompanied by swelling, redness, or warmth, it may be a sign of inflammation or infection.

If you have a history of diabetes or peripheral artery disease, it’s important to pay close attention to any changes in foot sensation or pain. These conditions can increase the risk of foot problems and complications.

Say your feet hurt in the morning occasionally, then it may not be a cause for concern. However, if you experience persistent or severe foot pain in the morning, it may be a sign of an underlying condition that requires medical attention from a healthcare provider or podiatrist.

5 Common Causes of Foot Pain When You Wake Up

1. Plantar Fasciitis

  • Plantar fasciitis can cause aching feet in the morning because the plantar fascia, which is a thick band of tissue that connects the heel bone to the toes, becomes tight and inflamed during periods of inactivity. When you are sleeping, your feet are not in use, and the plantar fascia can become tight and stiff.

  • When you get out of bed in the morning and place your feet on the ground, the sudden stretch on the plantar fascia can cause pain and discomfort in the heel or arch of the foot. Secondary conditions that usually come along with plantar fasciitis are fallen arches and overpronation.

2. Poor Sleeping Position

  • A poor sleeping position can cause aching feet in the morning because it can put pressure on the feet and exacerbate conditions like plantar fasciitis, which can cause pain and discomfort in the feet.

  • For example, if you sleep with your toes pointed or your feet flexed, it can cause the plantar fascia to become tight and inflamed. This can make it more difficult for the fascia to stretch when you get out of bed in the morning, leading to pain and discomfort.

  • Additionally, sleeping with your feet in an awkward position can cause pressure points to develop on the feet, which can lead to pain and discomfort. This is especially true if you sleep on a mattress that doesn’t provide adequate support for your body.

3. Arthritis

  • Arthritis can cause aching feet in the morning because it is a condition that causes inflammation and stiffness in the joints, including those in the feet. Several types of arthritis can affect the feet, including rheumatoid arthritis, osteoarthritis, and psoriatic arthritis.

  • In rheumatoid arthritis, the body’s immune system mistakenly attacks the joints, causing inflammation and damage. This can lead to pain, stiffness, and swelling in the joints, including those in the feet.

  • In osteoarthritis, the cartilage that cushions the joints breaks down over time, leading to pain and stiffness in the joints. In psoriatic arthritis, a form of arthritis associated with psoriasis, the immune system attacks the skin and joints, causing pain, swelling, and stiffness.

4. Overuse

  • Overuse can cause aching feet in the morning because it can lead to inflammation and stress on the muscles, tendons, and ligaments in the feet. This can result in conditions such as plantar fasciitis, tendinitis, stress fractures, or muscle strains, which can cause pain and discomfort in the feet.

  • When a person engages in activities that involve repetitive motions, such as running, jumping, or standing for long periods of time, the feet can become fatigued and overstressed. Over time, this can lead to microtrauma in the soft tissues of the feet, which can cause inflammation and pain.

5. Lack of Support

  • Wearing shoes with poor arch support or standing on hard surfaces for extended periods can cause your feet to ache. This pain can be worse in the morning because your feet have been inactive for several hours while you slept. Ill-fitting shoes can also contribute to aching feet in the morning.

  • Failing to provide adequate support for your feet can result in many conditions, including but not limited to Achilles tendonitis, flat feet, or shin splints. Wearing properly fitting shoes can prevent these and other foot-related conditions.
Difference Types Of Foot Conditions

What Treatment Options Do I Have?

Physical Therapy

  • Seeing a physical therapist can be beneficial, as they can prescribe a personalized treatment plan. Although a physical therapist can help you identify any underlying causes of your morning foot pain, there are a couple of things you can do at home to get similar results to physical therapy.

  • Stretching the feet and calves can help improve circulation and reduce stiffness in the feet. Simple stretches like pointing and flexing the feet, rolling a tennis ball under the foot, and stretching the calves against a wall can be effective.

  • Massaging the feet can help improve circulation, reduce muscle tension, and promote relaxation. Using a massage ball, foam roller, or your hands, gently massage the soles of your feet and the areas around your toes and ankles.

  • Taking over-the-counter pain medications: Over-the-counter pain medications like ibuprofen or acetaminophen can help reduce pain and inflammation.

Change The Temperature 

  • Applying ice to the feet can help reduce inflammation and pain. Use a cold pack or wrap ice in a towel and apply it to the sore areas of your feet for 10-15 minutes.

  • Heating the injury is also suggested, as it can help relax the muscles and improve circulation. Soaking your feet in warm water with Epsom salt or using a heating pad or warm towel can be effective.

Supportive Footwear or Custom Orthotics

  • Wearing shoes that provide adequate support and cushioning can help reduce pressure and strain on the feet. Look for shoes with good arch support and shock-absorbing soles.

  • If you have flat feet or other foot conditions that affect your gait, custom orthotics are a great option to provide additional support and help correct any underlying abnormalities.

Bilt Labs Custom Orthotics

Waking up to foot pain can set a negative tone for your entire day. That dull ache or sharp pang can make even the simplest tasks feel like a marathon. Generic insoles might offer temporary relief, but they often fail to address the root cause of the problem. Bilt Labs Custom Orthotics, however, take a different approach, offering a personalized solution specifically designed to combat morning foot pain and get you out of bed feeling your best.

Here's why Bilt Labs custom orthotics can be your secret weapon against morning foot stiffness and discomfort:

  • Improved Biomechanics from the Start: Morning foot pain is often a result of improper biomechanics that worsen during sleep when your feet are inactive for extended periods. Bilt Labs custom orthotics, crafted from molds of your feet, ensure perfect fit and support. Imagine stepping out of bed and feeling immediate arch support and proper alignment, cradling your feet comfortably from the very first step.

  • Targeted Pressure Relief: Certain foot conditions, like plantar fasciitis, can cause significant morning pain. Bilt Labs incorporates strategic cushioning or padding in pressure zones like the heel or forefoot. This personalized approach absorbs shock upon waking and distributes pressure more evenly, minimizing that initial discomfort and allowing you to ease into your day pain-free.

  • Enhanced Stability and Gait Correction: Misaligned feet can contribute to morning stiffness and pain. Bilt Labs orthotics can incorporate features like a polypropylene shell or strategically placed reinforcements to enhance stability and control your foot motion within your shoes. This helps correct your gait, promoting better alignment throughout your body and reducing tension in your feet and ankles overnight.

By addressing these key biomechanical factors, Bilt Labs Custom Orthotics go beyond temporary pain relief. They actively promote proper foot positioning throughout the night, prevent future discomfort, and improve your overall foot health. Invest in a pair, and experience the difference of waking up pain-free and ready to conquer your day with every step.

Bilt Labs Custom Orthotics

Where Can I Find Custom Orthotics?

Managing your foot pain after you wake up doesn’t have to be your everyday morning routine. With solutions like Bilt Labs custom orthotics, you can start your day off right and enjoy your breakfast in peace.

Adding custom orthotics to your shoes has benefits you can’t compare with any other solution for sore or aching feet. Check out our free analysis today, and find out what type of custom orthotic is best for you. 

We understand the importance of taking care of your feet, and the impact foot pain has on your daily life. Our team of experienced designers can answer all of your questions to help you get back to your full potential. Take our free quiz today to find out which orthotic type is best for your feet.

Disclaimer: The information provided in this article is intended for general informational purposes only and should not be construed as medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any decisions about your health. If you have any questions about your health or are experiencing any medical problems, please contact your doctor or other healthcare provider immediately. Do not delay seeking medical attention based on the information provided in this article.