Why Do My Feet Hurt When I Wake Up in the Morning?

If you are waking up every morning with stabbing pain in your feet, there is a high possibility you’re suffering from Plantar Fasciitis. The plantar fascia band or ligament connects your toes to your heel bone. In a healthy state, this ligament helps in shock-absorbing and supporting your foot’s arch. If dealing with a lot of pressure over time, your feet can develop tiny tears in this ligament, causing you to have sore feet.

The ligament becomes inflamed when it bears a lot of repetitive strain which causes your heel to stiffen up and pain. This pain is usually described as a terrible or stabbing ache at the bottom of the foot near the hell. Plantar fasciitis is one of the most common foot problems that are observed in people these days.

Most people who experience plantar fasciitis complain of terrible foot pain when they walk their first steps in the morning (after laying down their feet for a long time). The pain can increase as they go by the entire day, and hurt the most during climbing stairs or standing for long hours.



Why Do My Feet Hurt When I Wake Up in The Morning? Is it Normal To Wake Up With Sore Feet?

Factors That May Increase Your Risk Of Developing Plantar Fasciitis Include:

Developing Plantar Fasciitis

Below are some reasons that can increase your risk of developing plantar fasciitis. These factors can also worsen your foot condition in later stages:



Age is one of the biggest and most common reasons for foot and back problems. This is due to the degenerating bones and ligaments in our body that cannot handle strenuous activities. Plantar fasciitis is generally witnessed more between people of ages 40 and 60 years.


Some Exercises

Some Exercises

Suppose you are an athlete, the risk of developing any foot problem increases. People who engage in exercises like ballet dancing, dance aerobics, or even running, can end up putting a lot of stress on their heels and attached tissue.


Feet Pronation


Your feet pronation can also have an impact on your foot condition. If you are flat-footed, a high arch or any abnormal walking pattern can have an adverse effect on your feet’ distribution of weight. This can increase the added stress on your plantar fascia band.



Gaining weight can significantly impact your foot health since the entire pressure falls onto your feet. It can put extra stress on your plantar fascia.


Standing Jobs

People who have jobs that require long durations of standing are more susceptible to developing plantar fasciitis. Teachers, factory workers, and even retail workers have a higher chance of damaging their plantar fascia.



Pregnant women often go through plantar fasciitis bouts, which happens mostly during the late terms of the pregnancy.


What You Can Do At Home

If you ignore your plantar fasciitis, you may experience chronic heel pain which will further stop you from enjoying your daily activities. It is possible even to develop more problems in your back, foot, or knee. Here are some ways you can tackle this foot condition. These methods will allow you to relieve the stabbing pain temporarily, while also working on the inflammation of your fascia ligament:


OTC Medicines

OTC Medicines

First and foremost, you can start taking pain relievers which are available over the counter. Medicines like ibuprofen and naproxen can be an excellent choice to relieve inflammation and pain from plantar fasciitis.

Note: Take Your Doctor Advice Before Taking Any Kind of Medicine.



This is one of the most valuable methods. Resting is imperative for your foot to heal itself, and it also reduces pressure and strain from the lower parts of your body. We advise you to cut down on your activities for a limited period and switch them with low-impact exercises like bicycling or swimming.


Shoes & Socks

Shoes & Socks

The shoes and socks you wear have a direct influence on your foot’s condition. Opt for shoes that will provide you arch support, cushioned sole, and ample traction. Wearing flip flops might not be a great idea here. You can also look for footwear and compression socks suggested by professional podiatrists.

Also Read: Most Recommended Shoes for Plantar Fasciitis




Stretches will help a lot! You can perform toe stretches, towel stretches, calf stretches, and more for multiple times a day. The first stretch you must perform is right after you wake up to relieve your foot from the unbearable pain and stiffness.


Ice Pack Treatment

Ice Pack Treatment

Ice pack treatment can work wonders on the inflammation caused by plantar fasciitis. You can take a handful of ice and cover it in a cloth. Press this ice pack for 15 to 20 minutes at least

twice or thrice a day and after any activity you conduct.


Ice Massage

Ice Massage

Take a paper cup, fill it with water, and freeze it! Take it and roll it on all the areas when you experience discomfort for at least five to ten minutes. Do this therapy regularly.


When To Seek Professional Help?

If your pain does not budge even after using home remedies over several weeks, then you should consult a doctor for consultation and physical therapy. These therapists will provide you with a detailed evaluation of your condition along with a treatment program that suits best for you.

One of the aspects of plantar fasciitis that you need to understand is that it occurs due to injuries of the ligament over a period. While you will take some time to recover completely, the right treatment will also reduce re-injury risk.

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