A Hassle-free Guide to Kick-start Your Morning Steps: Dealing with Foot and Heel Pain
Morning Foot Pain: A Common Conundrum Explored
Are you grappling with an early-morning agony that creeps up the bottom of your foot, or perhaps a constant thrumming sensation on your heels? Worried it might be something more than just a lousy night's sleep? Fret not! We're here to guide you through the common culprits behind that pesky morning pain and provide some easy-to-implement solutions.
Here are four cunning predators that might be causing your discomfort and how to tackle them:
1. Plantar Fasciitis
If your work involves long hours on your feet or you're an athlete who loves to dart and dash without warming up, you're probably familiar with this foe. The plantar fascia, a vital band of tissue running from your heel to your toes, supports your arch and endures the force as you saunter along. When this band gets inflamed or even tears, you'll find yourself battling a condition known as plantar fasciitis.
"Feel a sharp jolt in the affected area when you step down," advises podiatrist Dina Stock, DPM. "To forestall further tightness in that area, it's crucial to get increased flexibility."
Plantar fasciitis is the most common reason for heel pain upon waking up. You may encounter a stinging tightness in your heel, and as soon as you step out of bed, a quick electric shock-like pain might greet your feet. Often, this pain subsides as you take more steps and start feeling more alert. To help combat this pain, Dr. Stock proposes stretching out in bed as soon as you rise, followed by wrapping a towel or elastic band around your forefoot, gently pulling towards you, holding it for 20 seconds, releasing, and repeating this stretch 5-10 times before setting foot on the ground. Regularly stretching all day may provide additional relief.
2. Achilles Tendinitis
Much like its counterpart, Achilles tendinitis rears its ugly head when the Achilles tendon at the back of your heel gets inflamed or irritated, typically due to overuse or over-stressing the tendon. This tendon plays a vital role in running, walking, and leaping, but when it's pushed too hard, it can swell, become tender, and cause pain in your heel. If left untreated, you may experience difficulties in walking.
To relieve the symptoms, ensure proper rest, ice your tendon several times a day for up to 20 minutes per session, and elevate your legs. Your doctor may prescribe anti-inflammatories or recommend immobilization if the pain continues. Surgery could be an option if the condition remains unresponsive to conservative treatments.
"Treating Achilles tendinitis follows a similar pathway as plantar fasciitis," explains Dr. Stock.
3. Flat Feet
Approximately 2 out of 10 people have flat feet – and not all of them experience problems. In some cases, you may have never developed an arch, or as an adult, the arch might've dipped. This can occur if you experience inflammation or a tear in the tendons supporting your arches.
"Strengthening your rolled ankles or flat feet is paramount to avoid overworking other structures," advises Dr. Stock.
Flat feet can exacerbate other conditions like plantar fasciitis or Achilles tendinitis. To support your feet, opt for comfortable running sneakers or use inserts in your shoes for that extra boost of support. You can further strengthen your arches through specific exercises like arch lifts and heel raises.
Kick off your shoes and avoid walking around barefoot or wearing sandals if you have flat feet.
4. Arthritis
If the top of your foot or your ankles ache in the morning, you may be dealing with arthritis. Arthritis occurs when cartilage wears down, forcing bones to grind against each other. This condition is more common as you age and can lead to osteoarthritis. Inflammatory arthritis, such as rheumatoid arthritis or psoriatic arthritis, are even more agonizing due to inflammation in the body.
"It's vital to determine the type of arthritis you have," states Dr. Stock. "If you have inflammatory arthritis, suppressing the inflammation in your body is crucial."
Tackling Morning Foot Pain
Try stretching your feet before hopping out of bed and throughout the day to alleviate tight muscles or ligaments. You may benefit from using a night splint to keep your affected foot in a 90-degree position while you snooze, promoting more flexibility. Sleeping on your stomach and allowing your feet to lay flat can also provide relief.
If stretching, upgrading your footwear, and wearing inserts in your shoes no longer ease the pain, consult a professional. Immediate attention is necessary if you notice visual swelling or changes in skin color, or if your foot feels exceptionally warm to the touch – you might've sustained a ligament or tendon tear.
"In many instances, if your pain is mild to moderate, we'll recommend changing your support, suggest a stretching regimen, offer icing recommendations, and advice on activity modification," says Dr. Stock.
- Incorporate various health-and-wellness practices such as stretching exercises and using night splints to keep your feet in a 90-degree position while sleeping, as these may help alleviate tight muscles or ligaments that cause morning foot pain.
- Turn to science-backed therapies and treatments, such as anti-inflammatories, immobilization, or even surgery, if you're struggling with conditions like plantar fasciitis, Achilles tendinitis, or arthritis in your foot, and home remedies like stretching and better footwear no longer provide adequate relief.
