How To Manage Heel Pain After Waking Up

Some foot pain can be caused by issues that actually make you feel worse pain after you have been sitting or lying down for extended periods of time. One common cause of this type of pain, most often in the heels, is plantar fasciitis. This is often caused by inflammation of your plantar fascia, a tissue that connects your heel bones to your toes. This is a common cause of pain, but it can often be treated with non-surgical methods.

What Causes Plantar Fasciitis

There are a number of factors that can play into when or how you develop this problem.

  • Age: You are most likely to develop this condition between the ages of 40 and 60
  • Exercises: Plantar fasciitis is often found in people who are constantly standing, like military, athletes and factory workers
  • Obesity: More weight on your plantar fascia means more pressure, which can more quickly lead to damage or inflammation
  • Footwear: Wearing old shoes with bad arch support can cause damage to your feet and make them hurt more easily

At-Home Treatments

If the pain you're feeling is relatively minor and goes away after you start walking, you may be able to deal with the symptoms at home yourself with a few simple exercises and examinations of your walking habits and posture.

  • Watch how you walk: If your feet roll inward while you walk, this can exacerbate the problem. When walking, land squarely on the heel of each foot, roll forward onto the ball of your foot, then raise your heel and push off the ground with your big toe. Keep your feet parallel to each other if possible.
  • Wear good shoes: Old, worn and damaged shoes do more harm than good. Get shoes with proper arch support and shock absorbency that aren't too tight. A physical therapist can often help you pick out the shoes you want for your specific needs.
  • Use ice: Applying ice to the painful area can reduce pain and inflammation, especially if you try an ice massage. Fill a paper cup with water, then freeze it; once it is frozen, roll it over the affected area for a few minutes.
  • Massage your feet: You can massage your foot with your hand, but you can also roll your foot over a golf ball or similar object when you wake up.
  • Cut down activity: If you can help it, avoid standing on your feet so much and cut down on heavy physical activity until the pain goes away. Keeping up your current activity levels may only make things worse.

Visit Your Doctor

As with all chronic pain situations, if your pain does not lessen or becomes more severe, you need to see a doctor. Your doctor can help you find a physical therapist and find out more about your specific situation, as well as give you additional tools and prescriptions to help your pain. If ignored, you may develop pain in other areas of your body, like your knees, hips and back. Talk to people like Family Foot & Ankle Physicians for more information.