Why do feet hurt after sleeping. What causes morning foot pain. How to relieve aching feet in the morning. When to see a doctor for foot pain. What are effective treatments for plantar fasciitis.

Common Causes of Morning Foot Pain

Waking up to foot pain can be a frustrating and uncomfortable way to start your day. There are several potential reasons why your feet may hurt after sleeping or when you first stand up in the morning. Understanding the underlying causes can help you find effective relief and treatment. Let’s explore some of the most common culprits behind morning foot pain.

Plantar Fasciitis

Plantar fasciitis is one of the most prevalent causes of foot pain, especially first thing in the morning. This condition occurs when the plantar fascia, a thick band of tissue that connects your heel to your toes, becomes inflamed or irritated. The pain is typically felt as a sharp, stabbing sensation in the heel or arch of the foot.

Why is plantar fasciitis pain often worse in the morning? During sleep, the plantar fascia tightens and shortens. When you take your first steps after waking up, it suddenly stretches, causing pain and discomfort. The pain may lessen as you move around, but it can return after long periods of standing or physical activity.

Arthritis

Various forms of arthritis can contribute to morning foot pain. Rheumatoid arthritis (RA), an autoimmune disorder, can cause joint pain and inflammation throughout the body, including in the feet. Osteoarthritis, which results from wear and tear on the joints, can also affect the feet and lead to morning stiffness and pain.

Arthritic pain in the feet may feel more pronounced in the morning due to inactivity during sleep, which can cause joints to stiffen. As you begin to move around, the pain may gradually subside.

Risk Factors for Developing Foot Pain

Several factors can increase your likelihood of experiencing foot pain, particularly conditions like plantar fasciitis. Understanding these risk factors can help you take preventive measures and manage your foot health more effectively.

• Age: Foot problems, including plantar fasciitis, become more common as we age, especially between 40 and 60 years old.
• Physical activity: High-impact exercises like long-distance running, ballet, or dance aerobics can strain the feet and contribute to conditions like plantar fasciitis.
• Foot structure: Having flat feet, high arches, or an abnormal walking pattern can affect weight distribution and put extra stress on the plantar fascia.
• Obesity: Excess body weight increases pressure on the feet, potentially leading to pain and inflammation.
• Occupation: Jobs that require long periods of standing or walking on hard surfaces can increase the risk of foot problems.
• Pregnancy: Many women experience foot pain, including plantar fasciitis, during pregnancy, particularly in the later stages.

Symptoms and Diagnosis of Foot Pain Conditions

Identifying the specific symptoms of your foot pain can help in determining the underlying cause and seeking appropriate treatment. Here are some key indicators to look out for:

Plantar Fasciitis Symptoms

• Sharp, stabbing pain in the heel or arch of the foot
• Pain that is most intense with the first steps in the morning or after periods of rest
• Pain that may lessen after walking but worsens throughout the day
• Increased pain when climbing stairs or after standing for long periods

Arthritis Symptoms

• Joint pain and stiffness, particularly in the morning
• Swelling or tenderness in the affected joints
• Reduced range of motion in the feet
• Warmth or redness around the joints

How is foot pain diagnosed? A healthcare professional will typically perform a physical examination, review your medical history, and may order imaging tests such as X-rays or MRI scans to confirm the diagnosis and rule out other conditions.

Home Remedies and Self-Care for Morning Foot Pain

If you’re experiencing mild to moderate foot pain, there are several home remedies and self-care strategies you can try to alleviate discomfort and promote healing:

1. Rest and activity modification: Reduce activities that exacerbate your foot pain and give your feet time to recover.
2. Ice therapy: Apply a cloth-covered ice pack to the painful area for 15-20 minutes, 3-4 times daily.
3. Stretching exercises: Perform gentle stretches for your feet, toes, and calves, especially before getting out of bed in the morning.
4. Supportive footwear: Invest in shoes with good arch support and cushioning.
5. Over-the-counter pain relievers: Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation.
6. Maintain a healthy weight: Losing excess pounds can reduce stress on your feet.
7. Night splints: These devices keep your plantar fascia stretched overnight, potentially reducing morning pain.

Is it effective to massage your feet for pain relief? Yes, gentle massage can help improve circulation and reduce tension in the feet. Try rolling a tennis ball or frozen water bottle under your foot for a soothing massage effect.

When to Seek Professional Help for Foot Pain

While many cases of foot pain can be managed at home, there are situations where professional medical advice is necessary. Consider consulting a healthcare provider if:

• Your foot pain persists for several weeks despite home remedies
• The pain is severe or interferes with your daily activities
• You experience swelling, redness, or warmth in your foot
• You have diabetes or another condition that affects circulation in your feet
• You notice any deformities or changes in the shape of your foot

What can you expect during a professional consultation for foot pain? A healthcare provider will likely perform a physical examination, review your medical history, and may order diagnostic tests to determine the underlying cause of your pain. They can then recommend appropriate treatment options based on your specific condition.

Professional Treatment Options for Chronic Foot Pain

If home remedies and self-care strategies aren’t providing sufficient relief, there are several professional treatment options available for chronic foot pain:

Physical Therapy

A physical therapist can develop a personalized treatment plan that may include:

• Manual therapy techniques to improve flexibility and reduce pain
• Customized stretching and strengthening exercises
• Gait analysis and retraining to improve walking mechanics
• Education on proper footwear and activity modifications

Orthotic Devices

Custom orthotics or over-the-counter arch supports can help distribute pressure more evenly across your feet and provide additional cushioning.

Corticosteroid Injections

For severe cases of plantar fasciitis or arthritis, corticosteroid injections may be recommended to reduce inflammation and pain.

Extracorporeal Shock Wave Therapy (ESWT)

This non-invasive treatment uses sound waves to stimulate healing in the affected tissue and can be effective for chronic plantar fasciitis.

Surgery

In rare cases where conservative treatments have failed, surgery may be considered to release the plantar fascia or address other structural issues in the foot.

How long does it take to recover from foot pain with professional treatment? Recovery times can vary depending on the underlying condition and the chosen treatment approach. Many people experience significant improvement within a few weeks to a few months of consistent treatment.

Preventing Future Foot Pain and Maintaining Foot Health

Taking proactive steps to maintain foot health can help prevent future episodes of morning foot pain and improve overall comfort. Here are some strategies to incorporate into your daily routine:

• Stretch regularly: Perform foot and calf stretches daily, especially before and after physical activity.
• Wear appropriate footwear: Choose shoes with good arch support and cushioning, and replace them regularly.
• Maintain a healthy weight: Excess weight puts additional stress on your feet, so maintaining a healthy BMI can reduce your risk of foot pain.
• Gradually increase activity levels: If you’re starting a new exercise routine, increase intensity and duration gradually to allow your feet to adapt.
• Use proper technique: Ensure you’re using correct form during physical activities to minimize strain on your feet.
• Take breaks: If your job requires long periods of standing, take regular breaks to sit down and elevate your feet.
• Stay hydrated: Proper hydration helps maintain the flexibility of your plantar fascia and other soft tissues in your feet.

How often should you replace your athletic shoes? As a general rule, replace your athletic shoes every 300-500 miles of use or every 6-8 months, whichever comes first. However, this can vary based on your activity level and the type of shoes.

Understanding the Long-Term Impact of Untreated Foot Pain

Ignoring persistent foot pain can lead to various complications and affect your overall quality of life. Some potential long-term consequences of untreated foot pain include:

• Chronic pain: Untreated acute foot pain can develop into chronic pain conditions that are more difficult to manage.
• Altered gait: You may unconsciously change your walking pattern to avoid pain, which can lead to issues in other parts of your body, such as your knees, hips, or back.
• Reduced physical activity: Ongoing foot pain may cause you to avoid exercise and other physical activities, potentially leading to weight gain and decreased overall health.
• Decreased quality of life: Chronic foot pain can impact your ability to perform daily activities and enjoy leisure pursuits.
• Psychological effects: Living with constant pain can contribute to stress, anxiety, and depression.

Can untreated foot pain lead to permanent damage? In some cases, yes. For example, untreated plantar fasciitis can lead to chronic heel pain and potentially cause the plantar fascia to rupture. Similarly, untreated arthritis in the feet can lead to joint deformities over time.

By addressing foot pain promptly and implementing appropriate preventive measures, you can maintain healthy, pain-free feet and enjoy improved overall well-being. Remember to listen to your body and seek professional help when needed to ensure the best possible outcomes for your foot health.

Do You Experience Foot Pain When You Get Out of Bed in the Morning?

Most people with plantar fasciitis experience foot pain when they take their first steps after getting out of bed or sitting for a long time. You may have less stiffness and pain after you take a few steps, but your foot or feet may hurt more as the day goes on. It may hurt the most when you climb stairs or after standing for a long time.

Factors that may increase your risk of developing plantar fasciitis include:

• Age. Plantar fasciitis is most common between the ages of 40 and 60.

• Certain types of exercise. Activities which place a lot of stress on your heel and attached tissue — such as long-distance running, ballet dancing and dance aerobics — can contribute to an earlier onset of plantar fasciitis.

• Faulty foot mechanics. Being flat-footed, having a high arch or even having an abnormal pattern of walking can adversely affect the way weight is distributed when you’re standing and put added stress on the plantar fascia.

• Obesity. Excess pounds put extra stress on your plantar fascia.

• Occupations that keep you on your feet. Factory workers, teachers and others who spend most of their work hours walking or standing on hard surfaces can damage their plantar fascia.

• Pregnancy. Women who are pregnant often experience bouts of plantar fasciitis, particularly during late pregnancy.

Ignoring plantar fasciitis may result in chronic heel pain that hinders your regular activities. If you change the way you walk to minimize plantar fasciitis pain, you might also develop foot, knee, hip or back problems.

What you can do at home

• Pain relievers such as ibuprofen (Advil, Motrin IB, others) and naproxen (Aleve) may ease the pain and inflammation associated with plantar fasciitis.

• Give your feet a rest. Cut back on activities that make your foot or feet hurt. Try a low impact sport like swimming or bicycling.

• Get a new pair of athletic shoes with good arch support and a cushioned sole.

• Do toe stretches, calf stretches, and towel stretches several times a day, especially when you first get up in the morning. (For towel stretches, you pull on both ends of a rolled towel that you place under the ball of your foot.)

• Apply ice. Hold a cloth-covered ice pack over the area of pain for 15 to 20 minutes three or four times a day or after activity.
  Try ice massage. Freeze a water-filled paper cup and roll it over the site of discomfort for about five to seven minutes. Regular ice massage can help reduce pain and inflammation.

When to seek professional help

If your pain doesn’t decrease within a few weeks with home remedies, contact Paspa Physical Therapy for a consultation.

The therapists will perform a detailed evaluation and then implement a treatment program, which can include manual techniques, education, stretching and strengthening exercises.

Plantar fasciitis most often occurs because of injuries that have happened over time. While it may take time to recover completely, the right therapy for you will significantly speed recovery and help you to prevent re-injury.

5 Reasons You May be Experiencing Foot Pain in the Morning

Stabbing, intense pain in your foot first thing in the morning is no way to wake up. Talk about getting the day off on the wrong foot! That first step out of bed shouldn’t hurt, but for far too many people, it does. 

There are a few causes of this type of foot pain in the morning, or even heel pain in the morning, some more common than others.

Explore these common causes of foot pain in the morning:

1.) Plantar Fasciitis

This painful condition is by far the most likely source of your foot pain if it strikes immediately upon getting out of bed. Plantar fasciitis occurs when the plantar fascia ligament that connects your toes to your heels becomes painfully inflamed or irritated. If you have this condition, you will notice stabbing pain around your heel when you wake and take that first step of the day. Of course, plantar fasciitis can also cause pain other times of the day, but many sufferers note it most prominently in the morning. 

Symptoms of plantar fasciitis can be more notable right after waking because the blood supply to the heel area is reduced when you sleep. To treat this condition, you can take anti-inflammatory medication to reduce the swelling. You can also massage the area with a tennis ball, by rolling it along your arch, or bottom of foot, or by stretching the area. 

If you believe you’re experiencing this condition, check out these shoes that properly support your arch.

2.) Arthritis

Rheumatoid arthritis (RA) is an autoimmune disorder that can cause joint pain and even deformity. With RA, the body actually fights against itself, attacking the fluid within the lining of the joints and the joints themselves. This then leads to inflamed painful joints. 

If you have noticed your feet are painfully stiff and the soles of your feet are so tender you can’t walk on them when you wake, this type of arthritis could be the culprit. RA most often affects the metatarsophalangeal (MTP) joints, which can cause an eventual shift in the toes. It can also cause pain on the ball of the foot and affect the talonavicular and ankle joints. 

There are other types of arthritis that can also result in foot pain, which can be especially noticeable in the morning. For example, osteoarthritis is especially common and is often called the “wear and tear” arthritis due to its degenerative and age-related properties. 

Although it’s almost impossible to cure arthritis, especially RA, there are treatments that can limit the symptoms and somewhat slow its progression. Anti-inflammatory medications, arch supports, braces and more are often utilized to lessen the severity of arthritis.

3.) Flat Feet

This condition, known as both flat feet and fallen arches, happens when you have low or no arches. This lack of arch then causes the sole of your foot to touch the ground when standing, instead of just your heel and the front pad of your foot. 

While flat foot might not cause pain itself, it can result in painful swelling in the arch and heel. This pain is caused by the lack of support for the ligaments and foot muscles, which causes strain. If you face foot pain first thing in the morning and are concerned about flat feet, have a podiatrist formally diagnose you with the condition. From there, they may recommend therapy, stretches and proper footwear to mitigate your pain. 

4.) Bone Spurs

A bone spur occurs when the bone grows abnormally, causing it to rub other tissues in the area or nerves, which can cause pain. When you have a bone spur in your foot, it’s often located in the heel area and can cause intense pain, especially first thing in the morning. 

If you have plantar fasciitis, you are more likely to experience a bone or heel spur, as often, these are a by-product of the condition. Consult your doctor about concern of a bone spur, as a MR scan is often required to properly diagnose.

5.) Ill-Fitting Shoes

The final reason you might experience foot pain first thing in the morning is ill-fitting shoes. Your shoes should always fit perfectly and provide adequate arch support, especially if you have a pre-existing foot condition that requires special footwear. In fact, according to findings from a study published by the Journal of Foot and Ankle Research, many foot pain and foot disorders are directly related to wearing incorrect footwear.

In the study, some 63 to 72% of participants who had foot health-related issues were found to be wearing improperly fitting shoes. Therefore, if you are having pain in your feet, one of the first things you should check is the fit of your shoes. Here are our top tips, straight from our podiatrists, for finding the right fit when shoe shopping. 

Your Next Step

At Foot & Ankle Group, we are committed to helping you walk, run and live pain-free. In fact, your relief may be just a few steps away. 

Our dedicated staff can often get you in for a same day appointment if your pain is severe. We also offer a wide variety of treatment options, including therapeutic remedies that are designed to prevent the need for more invasive procedures, to get you back on your feet as quickly as possible. Contact us to schedule an appointment today!

Aching feet at night: Causes, treatments, and remedies

The following sections will look at some potential causes of aching feet at night.

Lifestyle factors

People with jobs that require them to be on their feet for prolonged periods of time may find that their feet ache at night.

This can be due to fatigue in the muscles in the feet. The muscle fibers contract and expand with use, and with overuse, they can become fatigued.

Muscle fatigue means that the muscles may ache more because there is less oxygen in the body and a buildup of waste products. This can cause cramps and spasms at night that can affect the feet.

Drinking plenty of water during the day may help stop cramps by helping the body get rid of excess waste products that contribute to aches and cramps.

Muscle cramps at night can also occur due to the following:

• sitting for long periods of time during the day
• sleeping in certain positions
• wearing certain footwear

Regularly doing stretches and exercises can help ease aches in the feet due to these problems. To exercise the foot muscles, the National Health Service (NHS) recommend doing stretches in groups of five repetitions three times per day.

Pregnancy

The way the body processes calcium changes during pregnancy, and this may cause the feet to cramp during the night.

People can ease foot cramps with gentle stretches, mild exercise, and flexing the foot during a cramp. Increasing the amount of calcium in the diet may also help.

Morton’s neuroma

Morton’s neuroma is a condition wherein the tissue around the nerves that lead to the toes becomes thickened. This happens if the bones in the toes become pinched and compress a nerve. This can cause pain that can be worse at night.

When a pinched nerve becomes inflamed, it can result in a burning or tingling sensation in the toes.

Wearing well-fitting shoes can help prevent Morton’s neuroma. Making sure that the shoes have enough room for the toes to be positioned naturally can prevent and reduce pain from Morton’s neuroma.

To ease discomfort, a person can try:

• wearing soft-soled shoes
• using shoe inserts or orthopedic pads
• using massage to reduce pain
• asking a doctor about steroid injections to reduce inflammation and pain
• avoiding high heels
• avoiding tight shoes
• avoiding shoes with narrow tips

Plantar fasciitis

People with plantar fasciitis experience pain in the bottom of their heel. According to the American Academy of Orthopedic Surgeons, around 2 million people receive treatment for plantar fasciitis every year.

Plantar fasciitis develops when the tissue called the plantar fascia, which supports the arch of the foot, becomes inflamed. It is located on the bottom of the foot, and it starts at the heel and connects to the front of the foot. This tissue absorbs strain from the feet.

If the plantar fascia becomes damaged from these strains, this causes inflammation and pain.

Having a high arch, obesity, flat feet, or tight calf muscles or engaging in repetitive activities such as running can cause plantar fasciitis to develop.

The symptoms of this condition include:

• pain at the bottom of the foot, near the heel
• pain in the foot after getting out of bed
• pain after exercise

People with plantar fasciitis may experience aching feet at night after being on their feet all day.

Some treatment options include:

• resting
• icing the bottom of the foot
• taking anti-inflammatory medications
• stretching the calf
• receiving steroid injections
• wearing comfortable shoes
• using night splints to stretch the plantar fascia overnight
• trying physical therapy

Learn about some stretches for plantar fasciitis here.

Sciatica

Sciatica develops due to a compressed sciatic nerve. The sciatic nerve runs from the base of the spine down the back of the legs and into the feet.

If the sciatic nerve becomes compressed or irritated, the pain can be severe. It may feel like a dull ache that can skip areas of the legs completely and be isolated to one area of the nerve, such as the feet.

Sciatica can result from a herniated disk in the spine, pregnancy, a degenerative joint problem, or muscle spasms.

Some treatment options for sciatica include:

• trying physical therapy
• stretching
• taking anti-inflammatory medications
• receiving steroid injections
• trying massage
• undergoing surgery for herniated disks

Learn about some stretches for sciatica here.

Fibromyalgia

Fibromyalgia is a chronic condition that causes widespread pain throughout the body and affects the central nervous system and the musculoskeletal system. The pain can be worse in frequently used areas of the body, such as the feet.

A person with fibromyalgia may experience foot pain at night. Aching feet at night may be due to lower levels of the anti-inflammatory hormone cortisol while a person sleeps. People with fibromyalgia may generally have lower cortisol levels in their bodies.

Although there is currently no cure for fibromyalgia, treatments can reduce the severity of its symptoms. These include anti-inflammatory medications, antidepressants, and sleep medications.

Diabetes

Diabetes can affect blood circulation. Blood carries oxygen around the body, and if there is reduced circulation in the feet, the muscles may become deprived of the oxygen they need.

This can cause pain in the muscles in the feet.

There are many self-care strategies that a person can try to treat aching feet due to reduced blood circulation. For example, stopping smoking, exercising regularly, and eating a healthful diet can all help control diabetes and help increase blood circulation.

In more serious cases, angioplasty, stenting, or a surgical bypass may be necessary to improve circulation.

If a person has diabetes and experiences the following changes in their feet, they should seek medical advice:

• a tingling sensation or pins and needles
• a dull ache
• loss of feeling in the feet
• cramps when resting or walking

Diabetes can also cause nerve damage, or peripheral neuropathy, which may also result in foot pain at night.

Peripheral neuropathy

Peripheral neuropathy is the name for a range of conditions that include damage to the peripheral nervous system. It often affects the feet and legs.

Neuropathy involves a disruption in the signals from the nervous system, resulting in pain.

The symptoms of peripheral neuropathy depend on the type of nerve fibers affected and the extent of the damage.

Symptoms of peripheral neuropathy in the feet can be worse at night, and they may develop over a period of days, weeks, or years.

They may include:

• a tingling sensation or pins and needles in the feet
• pain in the feet
• burning sensations in the feet
• stabbing or shooting pains in the feet
• numbness
• weakness

According to the National Institute of Neurological Disorders and Stroke, people with type 1 diabetes or type 2 diabetes have a higher risk of developing peripheral neuropathy, with 60–70% of people experiencing mild-to-severe nerve damage resulting in pain.

High blood sugar levels are associated with nerve damage and can cause peripheral neuropathy, which is also known as diabetic polyneuropathy.

Physical injuries, viral infections, and drinking a lot of alcohol can also increase a person’s risk of developing peripheral neuropathy, according to the NHS.

Treatments for peripheral neuropathy aim to reduce pain. Doctors may recommend anticonvulsants, antidepressants, and skin creams and patches. Physical therapy can also help build up strength in the affected area.

Prevent Morning Foot Pain | Prevention

If you hop out of bed with a spring in your step, good for you. But too many of us gingerly ease out of bed, wincing or hobbling through the first steps of the day. “Because you’re not actively moving while you sleep, the soft tissue and joints in your feet can tighten overnight,” explains Isaac Tabari, DPM, a podiatrist and founding director of NYC Podiatry Center of Excellence in New York City.

That can lead to morning foot pain for people with conditions like plantar fasciitis—inflammation of the plantar fascia, the ligament that runs down the bottom of your foot—or Achilles tendonitis, which is pain in the tendon that connects the lower calf muscle to your heel. Rheumatoid arthritis can also be a culprit, because it can cause foot and ankle joints to stiffen, adds Tabari. (Want to pick up some healthier habits? Sign up to get FREE fitness tips and more delivered straight to your inbox!)

What can you do to ease the throb? The following moves can help you start your day on the right foot.

Before You Get Out of Bed
These gentle stretches can loosen up tight muscles and improve blood flow. You can also take an anti-inflammatory to relieve the pain, says Tabari.

1. Towel stretch

Matt Rainey

Sit up in bed, legs stretched in front. Loop rolled-up towel (or exercise band if you have one handy) beneath ball of right foot. Keeping leg straight, gently pull towel toward you and hold 20 to 30 seconds. Repeat 3 to 5 times, then switch sides.

MORE: 60-Second Fix For A Stiff Neck

2. Sitting stretch

Matt Rainey

Cross left leg over right knee. Grasp base of toes on left foot and stretch toward your shin. Hold 20 to 30 seconds. Repeat 3 to 5 times, then switch sides.

MORE: 6 Simple Moves To Ease Sciatica

Stretch and Strengthen
Do these simple moves daily to help ward off those morning aches.

3. Heel stretch

Matt Rainey

Stand arm’s length away from wall; place hands flat at eye-level. Step left foot back and push against wall, bending right knee while keeping left heel on floor; don’t bounce. You should feel a stretch in the muscles in the back of your left leg. Hold for 20 to 30 seconds (or about 4 to 5 breaths). Repeat 3 to 5 times, then switch sides.

4. Kneeling stretch

Matt Rainey

Kneel on mat with toes tucked beneath you. Gently sit back on heels, stretching bottoms of feet. Hold 20 to 30 seconds. Repeat 3 to 5 times.

MORE: How To Start Walking When You Have 50+ Pounds To Lose

5. Heel raises

Matt Rainey

Stand on edge of step and hold onto railing for support. Stretch left heel down at least 30 seconds. Press up with same foot 10 seconds. Repeat 3 times and then switch sides.

6. Ice roll

Matt Rainey

While seated in chair, place frozen water bottle beneath arch of one foot. Gently roll back and forth 5 minutes. Switch sides.

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Sore feet in the morning? Treat the cause with SOLE insoles.

Getting up in the morning is hard enough as it is. You shouldn’t have to hobble to the shower on feet so sore you can barely walk. For many, morning foot pain is a crippling affliction that feels like some sort of unholy injustice. It appears for no apparent reason and it’s most painful after your feet have been resting while you sleep or sit. The good news is that there is a cause that we can explain, and the better news is that there’s a solution.

Sore feet in the morning is usually caused by Plantar fasciitis.

The most common cause of debilitating foot pain in the morning is Plantar fasciitis. It’s a condition caused by the inflammation of your plantar fascia ligament. The plantar fascia is a thick band of tissue that connects your heel bone to your toes. This ligament is the real work-horse of your body’s foundations, holding everything together and naturally supporting your foot’s arch. Excessive strain can damage the ligament, causing inflammation and pain. 

The pain is usually in the heel area and is worst in the mornings and after sitting, when the ligament has contracted from rest. Walking stretches and warms the plantar fascia causing the pain to ease, but anyone who’s suffered from plantar fasciitis knows the dread of those first few steps. The damage to your plantar fascia ligament might be exercise related. It might be a result of strain from wearing heels or having tight or weak calves. It might also just be the steady, gradual strain of spending long hours on your feet on hard floors. This affliction can affect everyone from athletes to factory workers to teachers.

Sore feet solved by insoles.

There are no miracles here, only cold hard science leading to a product that’s been developed and refined over almost two decades with the help of thousands of foot scans and detailed research.

Solution to achy feet in the morning.

So what’s the solution? Give your feet the help they need by wearing supportive insoles. SOLE footbeds are industry-leading custom moldable orthopedic insoles. Our footbeds are clinically proven to be the best in the business at relieving strain on your plantar fascia ligament to help your feet recover from plantar fasciitis. SOLE’s signature supportive shape includes a supportive arch that helps the plantar fascia carry its load, reducing strain by up to 34%.

Our footbeds come in different thicknesses so there’s a pair that’s perfect for the athlete’s cleats, the teacher’s sneaks and the factory worker’s steel-toe boots. They’re also all custom-moldable to give your feet the support they need exactly where they need it without paying the high price of prescription orthotics. And the best part? Our footbeds come with a 90 day guarantee, so if you’re not satisfied for any reason at all, you can simply send them back for a refund or exchange.

The solution to sore feet in the morning, for all seasons.

Want the same relief, but hate wearing closed-shoes all summer? We’ve got you covered there too. Our line of supportive sandals offers the same pain-relieving SOLE signature shape, to help keep you comfortable throughout the year.

SOLE othopedic insoles can help you live life pain-free.

If you’ve been struggling with foot pain in the morning, especially if it’s been bothering you for a while, you may be wary of claims of ‘miracle cures’, and rightfully so. There are no miracles here. There’s just cold hard science and a product that’s been developed and refined over almost two decades with the help of thousands of foot scans and detailed research. The result is something that feels miraculous to many of our customers, as they can stop focusing on their pain and get back to living the life they want to live. Read some customer testimonials here.

SOLE footbeds: the best solution to foot pain.

Foot Pain in the Morning

Why Do the Balls of My Feet Hurt in the Morning?

Sharp and achy pains in the bottom of the foot early in the morning are signs of possible inflammation or arthritis. A common diagnosis related to these symptoms is plantar fasciitis, which is an overuse injury of the band of ligament that connects your heel to your toes and supports the arch of your foot.  When you sleep at night, your feet are in a relaxed or plantarflexed position.  This position causes the plantar fascia to shorten while you sleep.  When you first step on your foot it hurts because the tendon is tight!  Please watch this video by orthopedic surgeon Dr. Turner Vosseller on why you should not wait to see a doctor if you have foot pain.

Arches of the Foot

Why do the Balls of My Feet Hurt? Is it my Plantar Fascia? 

Common causes of developing plantar fasciitis include daily activities that require prolonged standing or walking which can cause repetitive strain to the ligament, poor footwear, and tight muscles, and or excessive pronation – which is the inward roll of your foot with walking. Each of these causes can be treated and may provide you with the relief you need to get rid of the discomfort early in the morning. If you think you may be experiencing symptoms of plantar fasciitis, which include foot pain in the morning, click here to read more or watch this VIDEO.

Ball of Foot Sore

Treatment of Foot Pain and Pain in Arches in the Morning

Orthotics can provide you with sufficient arch support if you have flat feet or can help prevent excessive pronation when you walk. Stretching of proper muscles which include gastrocnemius/soleus can reduce stress through the foot in weight-bearing positions and can reduce foot pain in the morning. Depending on how long you may have been experiencing these symptoms whether it is a chronic issue or acute can determine the length of recovery. 

Exercises for When Ball of Foot Sore

A few excellent ways of helping deal with foot pain in the morning are by performing these specific exercises: towel/sitting/kneeling stretches or rolling a frozen water bottle or ball underneath the foot which helps reduce ligament restriction/tightness and increase circulation to the involved areas. Changing or modifying how you perform certain activities can help result in a speedier recovery process; if you begin to experience discomfort or irritation in the foot make sure you stop that activity before you exacerbate your symptoms. Wearing a stretching sock or night splint may also help while you are sleeping.  Stretching your calf is definitely recommended to increase flexibility and the shortening of the plantar fascia.  

If you are experiencing foot pain in the morning that you can pinpoint the pain to the heel area of your foot, be sure to read more here about heel pain.  You may also want to read about home remedies for foot pain. JOI Rehab clinicians can also help with sesamoiditis treatment and Achilles tendonitis. 

Calf Stretch for Foot Pain in the Morning.

When to See a Doctor When You Have Pain in Feet

To schedule an in-person or Telehealth appointment, please call 904-JOI-2000 or click below.  JOI MD’s also have ASAP appointments available for acute injuries and fractures.

Whether you are suffering from foot issues or injuries resulting from any type of activity, JOI has 12 physical therapy clinics conveniently located in Jacksonville and Northeast FL that specialize in orthopedic rehab.

If you are interested in scheduling an appointment at JOI Rehab for physical therapy, call (904) 858-7045. Come see us!

Jacksonville Orthopaedic Institute is Here for You!

The Jacksonville Orthopaedic Institute will continue to monitor the latest developments of coronavirus disease (COVID-19), we are committed to protecting the health and safety of our patients, families and caregivers. To read more about our safety measures go to JOI4U. JOI & JOI Rehab, encourages all patients to wear a mask to their appointment. Anyone with COVID-19 symptoms, including fever, cough or shortness of breath, should contact 904-JOI-2000 prior to your scheduled appointment. In an effort to adhere to the national social distancing request, please do not bring family members to your appointment unless they are needed for translation or transportation.  You can also complete all of your new patient paperwork from home. To request registration paperwork electronically click HERE.

By: Genesis Villanueva, PT

3 Types of Foot and Ankle Pain You Shouldn’t Ignore

You should never ignore any type of pain, but pain in your feet or ankles can take an extra toll. That’s because if  you have trouble walking, you are more likely to stop being physically active—which can lead to further health issues down the road.

Pain-free mobility is essential to your quality of life! Learn more about the three types of foot and ankle pain you shouldn’t ignore. 

1. Bunions

Just because they’re common, doesn’t mean you should ignore them! Bunions are essentially a deformity of the big toe. Patients with bunions have a toe which points outwards, as well as a bump on the inner side of the foot. (Hint: See our pedorthist for help with orthotics and shoe modifications.) As a bunion gets bigger and calluses form, it can force you to shift your weight to avoid pain when you walk—potentially causing back and neck pain. Ignoring bunions can lead to:

• Painful swelling
• Cracked skin
• Overlapping lesser toes (leading to pain elsewhere in your foot)
• Difficulty standing or walking
• Increased risk of arthritis
• Increased risk of falls

2. Pain on the top or sides of your feet

From tendonitis and stress fractures to bone spurs, joint inflammation and more—pain on the top or sides of your feet should always be taken seriously. Have you picked up an activity recently that your feet might not be used to? Or, maybe you’ve been squeezing your feet into shoes that are too tight and/or don’t have much arch support. No matter the cause, it’s important to see a foot and ankle specialist to diagnose and treat the pain.

3. Foot pain right away in the morning

Even if you’re not a “morning person” who jumps out of bed with a smile to start the day, you should not be in pain when you step out of bed. Shooting pain in your foot or ankle right away in the morning is most often a sign of plantar fasciitis. This condition caused by inflammation of the tendons that connect your heel to your toes. Other causes of morning foot pain could include:

• Ill-fitting shoes
• Bone spurs
• Flat feet (“fallen arches”)
• Arthritis

While there are aches and pains that don’t warrant a visit to the doctor’s office, it is always better to err on the side of caution. If you have persistent foot or ankle pain that lasts longer than a week, make an appointment to come in and see the experts at Orthopedic Institute.

Not sure you need an appointment right now? Check out these everyday tips for fighting off foot and ankle pain.

90,000 CAUSES OF PAIN IN THE FOOT AND FOOT JOINT

Inflammation of the Achilles tendon (tendonitis) may occur:

• when overloading the legs, if you walk or run an unusually long distance;
• doing it in low-quality or worn-out sports shoes;
• if a person begins intense physical activity without warming up the muscles of the legs.

However, there may be more obscure causes of Achilles tendon inflammation. Often the cause of the problem is not in the tendon, but, for example, in the way of life – if a person smokes, drinks heavily, or is overweight.Inflammation of the Achilles tendon can also be the result of improper posture or differences in the anatomy of the foot, leg, or knee, resulting in an uneven distribution of stress on the legs.

Inflammation of the Achilles tendon is indicated by:

• pain and stiffness, which are more pronounced in the morning and the next day after physical activity;
• lump in the tendon;
• edema, which increases during the day with stress on the leg.

If the symptoms of inflammation persist within two to three days, you should consult an orthopedic traumatologist.
Inflammation of the Achilles tendon is treated with nonsteroidal anti-inflammatory drugs, various injections and physiotherapy. In some cases, tendonitis is treated with surgery.

If acute tendonitis is left untreated, inflammation can become chronic. If left untreated, Achilles tendon inflammation recurs, which increases the chance of rupture of the tendon. The longer chronic inflammation of the Achilles tendon lasts, the more difficult it is to treat.

A ruptured Achilles tendon can cause the same causes that cause inflammation.The moment of tendon rupture is characterized by a sound and sensation, as if a wide stretched elastic band had burst. After the rupture of the Achilles tendon, it is impossible to stand on tiptoes, swelling quickly forms and intensifies, and severe pain appears. However, while these symptoms are very common, they can indicate other injuries, such as a muscle tear.

The experience of the doctors of the ORTO clinic shows that the most effective and reliable solution in case of rupture of the Achilles tendon is its suturing.The longer this process is delayed, the greater the distance between the ends of the ruptured tendon becomes. To connect them, it may be necessary to lengthen the tendon. After a timely operation – within the first five days after the rupture – a scar of ~ 5 cm. When the ends of the tendon are removed, a larger incision should be made and tendon plastic surgery is required.

Fracture of the ankle. The ankle can break if it is turned badly, if it falls or is bruised. A fracture of the ankle is indicated by immediate acute pain, swelling, hemorrhage, pain intensifies when a person puts his foot down and tries to walk, the foot may be at an unusual angle, since a dislocation was formed as a result of an injury.Considering that the symptoms caused by damage to the ligaments (dislocation) may not differ from the signs indicating a bone fracture, it is necessary to consult an orthopedic traumatologist.

Depending on the specifics of the fracture, it can be treated with plaster cast fixation. If the fracture is complex and soft tissue is damaged, surgical treatment may be required.

Dislocation of the ankle. When a person unsuccessfully puts his foot, the ligaments of the foot are unevenly loaded. Depending on the strength with which we perform the wrong movement, some of the ligaments are torn.In everyday life, this injury is called dislocation, and in medicine – damage to the ligaments of the foot. The first symptom of a dislocation is pain that appears at the time of injury. Pain may be accompanied by swelling and hemorrhage. After mild dislocations of the ankle, you can walk, and after more serious dislocations, it is difficult to put your foot on the ground due to severe pain. If pain is severe and does not improve within 48 hours of injury, see an orthopedic trauma surgeon.

First aid after dislocation: limit movement by fixing the foot with an elastic bandage.Within two days, ice compresses should be used, wrapping pieces of ice and applying them to the swollen area for 10-15 minutes. This procedure must be repeated every 3-4 hours. After 48 hours have passed since the injury, instead of cold procedures, you need to do warming procedures and compresses. This improves blood flow and reduces inflammation.

It is advisable not to load the foot, if necessary, take painkillers. After serious sprains (ruptures of several ligaments), the consequences of which are felt for several months, after consulting an orthopedic traumatologist, you need to start a course of physiotherapy to train the muscles of the foot and restore the elasticity of the ligaments.At home, you need to do circular movements of the feet, as well as stretching and relaxation exercises.

Pain in the heel – plantar fasciitis causes tears and inflammation of the fibrous tissue of the heel connective tissue, caused by an overload of the connective tissue of the foot. The inflammation results in pain in the heel area. This problem more often affects overweight women, as well as people who spend most of the day standing. Heel pain can also appear in athletes – with a load on the leg while running or walking for a long time.

Plantar fasciitis usually develops gradually. Pain is characteristic in the morning, when the foot is again subjected to stress after sleep. Pain also appears when moving after sitting for a long time.
Plantar fasciitis can become chronic if left untreated. A person with persistent pain usually develops an irregular gait, resulting in knee, hip, and back problems.

For the treatment of plantar fasciitis, orthopedic traumatologists usually prescribe non-steroidal anti-inflammatory drugs and physiotherapy.The goal of physiotherapy is to teach the patient specific stretching exercises in the foot. Heel pain can be reduced by injecting steroids. During treatment, it is recommended to wear comfortable shoes and use special orthopedic liners that relieve stress on the connective tissue of the foot. In about 90% of cases, with this treatment of inflammation, the pain goes away within two months. In some chronic cases, it is recommended to undergo surgery.

Heel pain can also be caused by compression of the nerves in the back, ankle or foot, a fractured heel bone, or chronic conditions such as osteoarthritis.Therefore, it is important to find out the real cause of heel pain.

Calcaneal spurs is a thickening of the calcaneus (increased mass) in its lower part. These growths are usually painless, but in some cases they can cause pain, especially when walking, jumping or running. Heel spurs form when the ligaments, muscles and fibers of the foot are overloaded, for example, if you run or jump a lot.

The disease is characterized by pain in the morning when the person loads the leg again after sleep.Pain also appears when moving after sitting for a long time.

For the treatment of heel spurs, orthopedic traumatologists usually prescribe non-steroidal anti-inflammatory drugs and physiotherapy. The goal of physiotherapy is to teach the patient specific stretching exercises in the foot. Heel pain can be reduced by injecting steroids. During treatment, it is recommended to wear comfortable shoes and use special orthopedic liners that relieve the load on the connective tissue of the heel.

If effective treatment results have not been achieved within 9-12 months, surgery is recommended.

Osteoarthritis of the foot joint is a degenerative disease of the hip joint associated with general aging of the body and usually occurs in people over 50 years of age. Osteoarthritis can be caused by a previous fracture of the foot joint or other injury. As the articular cartilage wears down, its ability to effectively protect the bones of the joints from direct contact with each other decreases.The result is pain and inflammation. Signs that may indicate osteoarthritis: swelling, stiffness, pain. Gradually, deformity of the foot joint joins these symptoms, joint mobility decreases and difficulties arise when walking.

The intensity of symptoms can vary, sometimes there is a feeling of complete recovery, and at times – very pronounced disorders.

Osteoarthritis does not go away, but you can limit the development of this disease and maximize your quality of life.To do this, you need to take care of your weight, under the supervision of a physiotherapist, study and regularly do a set of exercises to strengthen the ligaments and muscles of the ankle, protect the joint of the foot from heavy load, and also take anti-inflammatory and analgesic drugs after consulting a doctor. Osteoarthritis is also treated surgically – options include arthroscopic surgeries (to remove parts of the cartilage of the joint, inflamed tissues and spurs (osteophytes)), as well as arthroplasty of the foot joint.

Rigid finger (hallux rigidus) – these are the consequences of osteoarthritis. A stiff toe causes pain in the joint of the big toe. The pain is worse when walking. There is stiffness in the joint of the finger and restrictions on movement. This disease develops more often in people with deformed anatomy of the foot, as well as after foot injuries.

Osteoarthritis does not go away, but you can limit the development of this disease and maximize your quality of life.
To reduce the disturbance caused by a stiff finger, doctors usually prescribe nonsteroidal anti-inflammatory drugs and pain relievers, and also suggest injecting steroids into the painful joint of the finger.During treatment, it is recommended to wear comfortable shoes and use special orthopedic liners that relieve stress on the thumb joint.

Stiff toes are also treated surgically – options include joint cleaning, thumb replacement or joint closure.

Morton’s neuroma is caused by improper loading of the foot, for example, prolonged wearing of shoes with a narrow toe. Symptoms of Morton’s neuroma: sharp, sudden pain in the balls of the feet near the 3rd and 4th or 4th and 5th fingers.Symptoms are caused by a thickening of a nerve in the 3 and 4 or 4 and 5 toes at the bottom of the foot. With an increase in the volume of the nerve, adjacent tissues begin to press on it. As a result, pain and inflammation can occur.

To reduce the disorders caused by Morton’s neuroma, doctors usually prescribe nonsteroidal anti-inflammatory drugs and pain relievers, and also suggest injecting steroids to quickly relieve pain. During treatment, it is recommended to wear comfortable shoes and use special orthopedic liners that relieve stress on the ball of the foot.

Morton’s neuroma is also treated surgically by removing the thickened nerve. In some cases, the neuroma can be successfully treated with radio frequency (by burning the thickened nerve with a special instrument).

Halux valgus or deformity of the first metatarsal bone – The inner bone of the foot (first metatarsal bone) extends outward. It is commonly referred to as bone growth and people often think of this process as bone enlargement. The bone doesn’t actually grow. But instead of being vertical to the big toe, the bone begins to move outward.The more this progression of the bone progresses, the more the relationship with the adjacent bones changes, as a result of which the second toe of the foot may not be next to, but above the big toe.

Halux valgus provokes the regular wearing of high-heeled shoes, as well as the natural aging process of a person. When choosing such shoes, the foot is not evenly loaded, and the toes have to withstand the increased load. This disease also often develops simultaneously with flat feet.The outward extension of the inner bone of the foot can also be caused by endocrine diseases, osteoporosis, or a genetic predisposition.

Bone deformity is slow and comfortable, appropriate footwear should be chosen and worn. Bone inflammation is treated with non-steroidal anti-inflammatory drugs. If the deformity becomes so severe that it is difficult to wear shoes, and the bone is regularly inflamed and sore, surgery is the solution.

Flat feet can appear and progress in both children and adults.The main task of the instep of the foot (longitudinal arch of the foot) is to provide body balance and shock absorption when walking. The less the lift, the more load our locomotor system has to withstand – legs, joints, spine. The consequence of severe flat feet can be pain in the legs, knees, hips, sacrum and back.

Signs of flat feet: an increase in the size of the foot, both in width and in length, trampling of shoes along the entire inner edge, pain and fatigue in the feet after a long walk or physical activity.

If during the consultation, the orthopedic traumatologist did not find a serious deformation, and the person does not have complaints of frequent, uncomfortable pain, the condition of the foot can be improved by choosing comfortable and high-quality shoes, studied under the guidance of a physiotherapist and regularly performing special exercises, the purpose of which – to strengthen the ligaments and muscles of the foot.

Flat feet can be treated surgically by implanting a special screw between the bones of the foot, which will further ensure the correct bending of the arch of the foot.The main indication for foot bone surgery is pain and gait disturbances, not aesthetic considerations.

Ingrown toenails are a common problem when the edges of the nails grow into soft tissue. This causes pain, redness, swelling, and inflammation. This problem most commonly affects the big toenail. It is recommended to consult an orthopedic traumatologist if this problem persists and causes inconvenience. Shoes with narrow toes contribute to ingrowth of toenails, the habit of trimming the nails too short, cutting out the corners, and nail injury.

Inflammation that occurs when toenails grow into soft tissue can cause inflammation of the thumb bone and lead to a serious bone infection.

To reduce the discomfort caused by an ingrown toenail, the clinician may release a portion of the ingrown toenail by placing a small splint between the nail and the skin. A nail fixed in this way can change the direction of growth and stop growing into soft tissues. To solve the ingrown toenail problem, sometimes partial or complete surgical removal of the toenail is required.

90,000 Discomfort in the morning. What Stiffness Signs After Sleep | Health | HEALTH

Often, joint stiffness immediately after waking up is attributed to an uncomfortable sleeping position or a hard mattress. You seem to go back and forth about your morning household chores, and it’s better. After 2-3 hours, stiffness in the joints disappears completely without a trace. To repeat the next morning with renewed vigor.

Symptoms

It is understandable when such discomfort is experienced by the elderly, whose joints are worn out, but recently people under 45 are more and more often complaining of morning stiffness.

Experts recommend taking such symptoms as seriously as possible. This is how the body warns us about the possible onset of a pathological process with irreversible changes.

The main task of any joint is to provide the body with freedom of movement, provided for by physiology. For this, all articular components work simultaneously and harmoniously. Bone structures slide relative to each other due to the smoothness and elasticity of the hyaline cartilage.

The synovium produces a lubricating fluid and delivers oxygen and nutrition to the cartilage tissue. If any failure occurs in this mechanism, then the amplitude of movements immediately becomes noticeably less. Hence – stiffness or tight mobility.

Such discomfort in the morning is one of the symptoms of rheumatoid and reactive arthritis, rheumatism, ankylosing spondylitis, osteoarthritis.

By the way, people with great excess weight often suffer from false joint stiffness.A decrease in the range of motion in these situations is associated with general muscle weakness due to a sedentary lifestyle.

Diagnosis

You don’t need to make difficult diagnoses yourself. If you feel stiffness in movements in the morning, it is better to see a specialist. A good doctor will not limit himself to an initial examination, but will send the patient to a whole series of studies. An accurate diagnosis will most likely require an immunological blood test, radiography and computed resonance imaging to determine the extent of damage to the joint capsules.

Treatment of the same rheumatoid arthritis will be a long one. You can’t do without drugs. You need to seriously reconsider your lifestyle. It’s a good place to start the morning with simple exercise therapy exercises: stretching, twisting movements for the spine, bending to the side, static exercises for the neck. Ideally, such a warm-up should be given up to half an hour in the morning.

Physiotherapy procedures using modern medical equipment will also help. You can’t do without a diet.Its main principle is fractional nutrition with an energy value of about 2200-2400 kcal / day.

See also:

90,000 Leg pain

IMPORTANT!

The information in this section cannot be used for self-diagnosis and self-medication. In case of pain or other exacerbation of the disease, only the attending physician should prescribe diagnostic tests. For a diagnosis and correct treatment, you should contact your doctor.

Pain in the leg – the causes of the appearance, in what diseases it occurs, the diagnosis and methods of treatment.

The legs perform supporting and motor functions, taking on the entire weight of the human body and at the same time allowing it to move easily and smoothly.

The slightest asymmetry in the ligamentous and muscular apparatus of the trunk and legs quickly leads to the development of pain syndromes.

Many vascular pathologies also affect the condition of the legs.

Varieties of leg pain

The nature of the pain is determined by the severity of the pathological process and the type of tissue that is affected by inflammation. If the pain is caused by diseases of the veins, then it has a pulling, breaking and bursting character. Muscle pain with myositis (muscle inflammation) is characterized by significant intensity, which increases with exertion, and weakens at rest. In addition, reflected pain arising from radiculopathies (radicular syndrome) is possible.For arthrosis, arthritis is characterized by dull pain, aggravated by walking. With gout, in addition to severe pain, there is a significant deformation of the joints.

Possible causes of leg pain

Leg pain can be the result of injury – bruise, fracture, tendon strain, muscle rupture. So, sprain of ligaments and tendons occurs with a sharp movement in the joint, a fall, accompanied by varying degrees of damage to the fibers of the connective tissue.

Most often, stretching occurs in the ankle or knee joint when jumping, running, playing sports, as well as with unequal leg lengths, when wearing improperly selected shoes or shoes with high heels.

Stretching is accompanied by severe pain on movement and swelling. With prolonged and slight exposure to a damaging factor, it is possible to form microtraumas, the symptoms of which appear gradually, which complicates the diagnosis.Microtraumas include tendonitis (inflammation or tissue damage) of the calcaneal (Achilles) tendon, plantar fasciitis (plantar), often called heel spur. Tearing of a muscle occurs when it is violently and abruptly contracted or hit and is accompanied by hemorrhage and the inability to step on the leg.

The extensive list of leg vascular diseases is headed by varicose veins of the lower extremities (varicose veins) . Its causes are hereditary factors, obesity, hormonal disorders, improper lifestyle, pregnancy.With this disease, the saphenous veins expand, and their walls become thinner. A syndrome of chronic venous insufficiency develops, which is characterized by a decrease in vascular tone, changes in the vascular walls and a decrease in blood flow in the veins. The first complaints of a patient with varicose veins are directed to the appearance of telangiectasias (spider veins) and reticular varicose veins (vascular networks). Then edema occurs, which is accompanied by a feeling of heaviness and distention in the muscles.

The severity of symptoms decreases with walking, and increases with static loads.The late manifestations of the disease include persistent edema, pigmentation, eczema, varicose ulcers.

Thrombophlebitis is characterized by inflammation of the venous wall and the formation of a thrombus in the lumen of the vessel. Most often, blood clots form in places of narrowing or confluence of veins – tributaries of the small and large saphenous veins and perforating veins. Throughout the inflamed area of ​​the vein, the skin turns red and becomes hot, there is swelling of the limb below the formed thrombus, there are burning sensations, bursting and pain.Thrombophlebitis can develop in highly convoluted veins, with an increase in the number of platelets in the blood. However, the most common cause of thrombophlebitis is varicose veins of the lower extremities.

Vascular thrombosis – the final stage of thrombophlebitis, accompanied by sharp pain in the leg, severe edema, discoloration of the skin to bluish-purple. Particularly dangerous are deep vein thrombosis, which can occur when the patient is in a supine position for a long time (after surgery, stroke, etc.).etc.). In this case, the formation of a thrombus threatens with blockage of large veins of the lower extremities, and in case of its separation and advancement with the blood flow – pulmonary embolism.

Quite often, the vascular cause of leg pain is obliterating atherosclerosis of the lower extremities . This is a slowly progressive disease, which is characterized by a thickening of the inner walls of the arteries of the lower extremities due to the deposition of lipids on them (in violation of lipid metabolism) and the proliferation of connective tissue.

Decreased blood flow below the area of ​​atherosclerotic plaque formation leads to muscle and subcutaneous fat atrophy, pain (especially when walking), and the legs become cold to the touch.

The final manifestation of the disease can be the development of dry or wet gangrene of the fingers and feet.

Diseases of the musculoskeletal system are always accompanied by pain in the legs. So, with diseases of the spine (osteochondrosis, intervertebral hernias, radiculopathies) pinching of the nerve roots leads to shooting pains over the entire surface of the leg.Pain in this case can be accompanied by burning and numbness of the limb.

The defeat of the joints of the legs occurs with arthritis and arthrosis . In this case, the pathological process extends to the entire joint, including cartilage, the superficial part of the bone, ligaments, synovium and muscles. As a result, the articular cartilage is destroyed with the formation of cracks and the formation of bone growths. Most often, this process affects the knee joints. Symptoms of arthritis include pain, stiffness and limitation of movement, crunching sound when moving, and change in gait.The pain increases with walking and standing for a long time, and subsides at rest.

With long-term pain syndrome, synovitis develops – inflammation of the joint membrane with accumulation of fluid in the joint capsule. At the same time, the pain intensifies and does not stop even at rest, there is a long morning stiffness in the joint. In the later stages, joint deformation occurs. The disease can develop as a result of infectious and autoimmune (gout) processes.

Pain in the leg can cause degenerative changes in the hip joint – coxarthrosis . If earlier this disease occurred mainly in elderly patients, now it is significantly “younger”.

The cause of damage to the hip joint is a violation of its blood supply, excessive load due to overweight and improperly selected shoes, curvature of the spine, a genetic predisposition to dysplasia, systemic diseases (collagenoses) and infections.

Symptoms of coxarthrosis: pain, restriction of movement in the hip joint and change in gait. After rest, patients begin to move with difficulty, and with prolonged walking, the pain intensifies, which is manifested by lameness. At rest, the pain subsides.

Erysipelas (erysipelas) is the most common infectious cause of leg pain. The disease is caused by hemolytic streptococcus, which can penetrate through damaged skin.Hypothermia, varicose veins disease, diabetes mellitus contribute to the development of pathology. As a rule, the disease begins acutely, with chills, a sharp rise in body temperature to 38-40 ° C, headache.

After 1-2 days, local manifestations of erysipelas appear, which are characterized by clear uneven foci of redness.

The affected limb is swollen. Soreness of the lymph nodes, burning sensation and distention in the leg are noted.Bubbles with transparent contents are possible.

Muscle lesions that can cause leg pain include myositis (muscle inflammation) and fibromyalgia (a complex disorder accompanied by musculoskeletal pain). The latter disease is diagnosed by doctors by the method of exclusion, since it manifests itself with a number of symptoms: chronic widespread symmetric pain, stiffness of movement, depression, sleep disturbances and the presence of characteristic pain points.Most often, the disease is diagnosed in women aged 25-45 years.

Diagnostics and examination

X-rays are required to diagnose fractures in trauma.

90,000 7 reasons for discomfort after sleep

7 reasons your bed can be a source of discomfort and back pain

Back pain is a scourge of modern society. These are painful and unpleasant sensations that significantly impair the quality of life.Few people realize that the cause of their occurrence may be their own bed, where a person seeks primarily relaxation and peace.

1. The bed is either too soft or too hard

An orthopedically incorrect bed can complicate not only sleep, but also your whole life. Especially old beds often sag in the middle, so the spine takes on an unnatural position.Do not be surprised if you feel pain and discomfort in your back, getting out of such a bed.

But the bed can be as hard as a board and not react to your weight and body movements. In this case, as a result of circulatory disorders, numbness of the hands during sleep, heaviness and pain in the shoulders are possible. Stagnation of blood and tension in the neck and shoulder area causes headaches, and an unnaturally arched spine position is a sure way to back problems.

Therefore, it is the shoulder area of ​​the berth that should be configurable.The prosthetic base should adapt to the sleeping person, and not vice versa.

The possibilities of a conventional lattice made of wooden slats are not enough for this. Here, point cushioning is needed to ensure optimal adaptation.

A high-quality sleep system should individually adapt to the person sleeping on it – to his weight, body structure and the manner of his sleep. When we sleep on our side, the spine assumes an ideal horizontal position, the only anatomically correct one.Over time, under the influence of temperature and humidity, wooden bases lose their orthopedic properties. The lateral rubber mounts sag or become brittle, reducing the initial stability and flexibility of the grille. Individual lamellas lose the necessary elasticity and curved shape, turning into an ordinary horizontal lath. Thus, the spine is deprived of the necessary support during sleep hours.

As we can see, the orthopedic base made of wood is the technology of the last century.

2. A mattress alone will not solve all problems

If you ask the consultants of a furniture salon what is a comfortable sleep and what is its basis, each time the answers will be different, but in most cases it will be about a mattress. Of course, the mattress plays a very important role, hence the wide range of prices for this product.Some 30 years ago, when buying a sleep system in Germany, half of the budget was spent on a mattress and the other half on an orthopedic base. Today, thanks to clever marketing, this ratio has shifted in favor of the mattress, which accounts for 80% of the budget, with only 20% remaining on the orthopedic base.

But the findings of scientific research suggest something else: the effectiveness of even the most expensive mattress is significantly reduced if there is an incorrect or obsolete foundation under it.The orthopedic efficiency of a bed is 80% dependent on the quality and shock-absorbing properties of the orthopedic base on which the mattress lies. That is why it deserves more attention.

To achieve the maximum orthopedic effect from the use of innovative Lattoflex bases, a special series of mattresses has been developed. Branded Lattoflex mattresses precisely respond to various options for adjusting the base, directly and without loss transferring their dynamics to the lying one.Thus, the orthopedic effect of the bed base is not lost, but is transformed into unrivaled comfort, significantly improving the quality of sleep.

In general, the following aspects should be considered when choosing a mattress.

The correct mattress should suit you personally, should not seem too hard or too soft, should support the body, ensuring the anatomically correct position of the spine. In the shoulder area, it is slightly softer so that the shoulder sinks comfortably into the mattress, and does not bulge up or to the side, causing deformation of the body and circulatory disorders.

3. The head and neck do not relax

When the back of the head, neck and shoulders do not completely relax during sleep, tension automatically arises. Muscles and ligaments undergo pressure and deformation, which can ultimately cause inflammation. Many people are familiar with the “numb neck” phenomenon, when it is not possible to turn the head or this movement is difficult and accompanied by pain.These symptoms persist for hours and days, and over time, the pain can become chronic. Doctors consider this to be one of the causes of frequent migraine attacks.

The cervical spine requires competent support and support, for example, a specially shaped pillow. The recommended size is 40 x 80 or 50 x 70 cm, instead of the popular 70 x 70 cm. Only the head should rest on the pillow, not the shoulders. When the shoulders lie on a pillow and are slightly raised, the spine is in an unnaturally bent position, the intervertebral discs are partially compressed, and as a result, blood circulation in the deformity zone is disturbed, the joints do not receive the required volume of fluid and the process of spinal recovery during sleep is dramatically slowed down.

4. Pressure on the shoulder area

Anatomically, in most people, the upper body is wider than the lower. It’s about shoulder width. Are you familiar with the feeling of heaviness in the back of the head and stiffness in the neck, numbness of the hands on waking? This discomfort can be caused by both the bed slat and the mattress, if in tandem with each other they do not provide sufficient immersion of the widest part of the body, the shoulder.In this case, there are areas of pressure with impaired blood circulation both in the shoulders in the lateral position of the body, and in the thoracic spine in the supine position.

In order to avoid such symptoms in the shoulder area of ​​the bed, the orthopedic base should be more elastic, and the filling of the mattress should be softer.

5. Insufficient support of the waist and lower back

Depending on the shape of the body, a person needs increased support in the waist area, especially women with a wide hip area and a characteristic curvature of the spine.With insufficient support for the waist, the pressure on the berth in the pelvic area increases, and a deflection in the lumbar spine forms in the spine, which cannot be eliminated without point support. During sleep, the abnormal position of the spine is compensated by the muscles of the back, thereby being in constant tension. In this case, complete relaxation in a dream is out of the question.

This problem is most acute during pregnancy, when the lumbar spine requires additional support around the clock.

I.e. there is a need to locally, in the waist / lumbar zone, adjust and partially enhance the cushioning of the berth for individual characteristics, which is almost impossible with a conventional wooden lattice.

6. The bed cannot be individually adjusted to the weight and body contours.

The purchase of a sleep system takes place on average once every twenty years, so the ability to quickly and easily adjust the bed for changes in your life situation is truly invaluable.Indeed, over time, a person either gains weight, becomes obese or gains muscle mass, or, on the contrary, loses weight. In the process of growing up / aging, the proportions of the body also change.

The unforeseen also happens: an unexpected injury or serious illness chained a person to bed for a long time. Against the background of post-traumatic pain, general malaise, in conditions of limited mobility, we are forced to sleep in an unfamiliar position. In these circumstances, the ability to adjust the sleeping place to the demand of the moment acquires special significance.But the usual slat bed base has very limited customization options, thus practically excluding, thereby, a comfortable and healthy sleep.

It is important that the prosthetic base has the design capacity to quickly adapt to the changing demands of life.

It is this feature that distinguishes Lattoflex orthopedic bases from others.

Even in the basic configuration, the Lattoflex orthopedic base provides ideal support for the sleeper’s body.Dual springs and flexible blades of the latest point damping modules respond to the slightest change in body position, flawlessly adapting to any part and any body shape. Thus, the Lattoflex orthopedic base supports the human body during sleep as well as its own spine during walking.

Additionally, the Lattoflex sleep system offers a set of options for individual adjustment of the damping parameters in a particular area for a limited period of time.Thus, facilitating rehabilitation and accelerating the healing process.

7. The function of changing the position of the lifting grid is incorrect from an anatomical point of view.

As a rule, the grille with the lifting mechanism is divided into parts in a ratio of 1/3 to 2/3, i.e. 1/3 of the base rises from the side of the headboard, and 2/3 – from the side of the foot.

Such a division does not correspond to the anatomy of the human body and, moreover, does not contribute to healthy sleep for the following reasons:

– In the supine position, the spine strongly bends down in the zone of separation of the lattice

– With this adjustment, the lateral position is almost impossible

– One shoulder is above the other

As we can see, the necessary relaxation does not occur; rather, on the contrary, an incorrect and even harmful position of the body leads to muscle overstrain and can cause chronic inflammation.

90,000 Leg pain: 13 diseases that cannot be ignored

The most common causes of leg pain.

Contents:

The problem of leg pain is encountered not only by the elderly, but also by people of other age groups. Such an unpleasant sensation can be associated with a rather serious illness and lead to serious consequences.Therefore, we recommend that you immediately contact an experienced specialist in order to correctly determine the diagnosis.

Surgeon Pēteris Gerke argues that leg pain, swelling of the legs and feeling tired can be a signal of serious vein disease.

– Insufficiency of the valves that are inside the veins, such anatomical formations that block the segments of the veins and contribute to the outflow of blood from the legs to the side of the heart upwards. Subsequently, the blood, like any liquid, flows down.And to prevent this from happening, you need these valves. If the valves begin to leak blood, that is, they do not close well, venous congestion appears and the veins begin to swell. This is one of the main reasons for the appearance of pain in the legs, says the specialist.

Lumbosacral osteochondrosis

An incorrect and excessive load on the spinal column can lead to such a serious disease as lumbosacral osteochondrosis. In most cases, this leads to a sedentary lifestyle, heavy physical activity, spinal anomalies and poor posture.

The first signal of this disease is “shooting” pain in the legs, which increases with movement. Pain along the back or side of the leg from heel to buttock is a sign of sciatic nerve inflammation. To properly prescribe treatment, you need to seek help from a neurologist.

Consequences of fractures 90 128

After getting a fracture of the limbs, regular pain in the legs may bother you. Most of the pain is felt when walking. To relieve leg pain, orthoses can be used to relieve stress on the limb.

Arthrosis, arthritis

With the development of arthrosis, the joints are affected, but arthritis can give complications to the entire body. There are a number of factors that can lead to these diseases. In particular, an infection in the body, a malfunction in the immune system and metabolic disorders.

So, with arthritis, joint pain occurs during movement and physical activity. And with arthritis, pain constantly bothers, even if the person is resting. With arthrosis, the cartilaginous layer is destroyed and bone friction occurs, which leads to crunching.The range of motion in arthrosis decreases in a specific joint, with arthritis in the whole body. Arthritis can be accompanied by fever, weakness, eye inflammation, and psoriasis.

When a diagnosis is made, the specialist prescribes treatment in the form of anti-inflammatory drugs or physical procedures. Also, the doctor can prescribe the patient a diet, wearing special shoes and maintaining a healthy lifestyle.

Varicose veins

Nodular expansion of the saphenous veins, pain, heaviness in the legs, swelling of the foot and lower leg, fatigue in the legs towards the end of the day are alarming signals of a disease such as varicose veins of the lower extremities.The development of this ailment can be caused by impaired blood flow, bad habits, heredity and many other factors.

Varicose veins are often prone to blood clots and infection. Most often, varicose nodes can be found on the inner surface of the legs or thighs.

The most effective treatment is venectomy. Medication and compression therapy in the treatment of varicose veins are used as auxiliary methods in surgical treatment.

Endarteritis

This disease most often affects men aged 35-50 years, but the first symptoms may appear in 20-30 years. Endarteritis occurs due to insufficient supply of blood, and, consequently, oxygen and nutrients to the tissues of the leg, which causes severe compressive pain in the calf muscles, and when walking, a sick person often has to stop to rest. After a short rest, the pain goes away, but it comes back again.

Why this disease fetters a person, scientists have not yet understood, but it can occur as a result of protracted viral infections, in people prone to allergies, smokers, and those who work in hazardous industries.

With endarteritis, small arteries are damaged, and if it is not treated, then in one and a half to two years the patient can become disabled, the disease progresses rapidly.

Often, endarteritis begins with inflammation of the veins, which, as it were, wanders as soon as the inflammation disappears from one place, then immediately appears on another.The first “call” about the problem may be the rapid freezing of the feet in the cold.

The next stage is damage to the arteries, then there will be pain when walking, followed by it even at rest. Further, the patient’s fingers and nails turn black, atrophy and muscle wasting begins, trophic ulcers appear on the feet and heels.

Endarteritis is treated with pain relievers, hormones, and drugs that improve blood flow. The sooner you see your doctor, the easier it will be to cure the disease.

Thrombophlebitis

With the development of this disease, the walls of the veins become denser and blood clots form. Most often this occurs against the background of varicose veins. Thrombophlebitis can provoke cancer, diseases of the blood, heart, infection, injury. The main manifestation is a feeling of heaviness and pain in the legs, often the legs swell, and the skin on the affected area turns red and inflamed, and possibly an increase in temperature.

Thrombophlebitis is treated by a phlebologist.He will prescribe ultrasound angioscanning, ultrasound scan of the veins of the lower extremities, rheovasography, as well as a set of drugs. Flat feet

With flat feet, the patient may experience pain in the feet and legs. Tellingly, it intensifies in the late afternoon. It is difficult for a person who suffers from flat feet to walk, he gets tired quickly.

How to relieve pain symptoms, the orthopedist will tell you. These can be recommendations for choosing the right shoes, special exercises, baths.

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Sudden muscle spasms can hint at a serious malfunction in the body.

Heaviness in the legs

Feeling of heaviness in the legs is a fairly common reason for a patient to see a doctor. More than a third of the world’s population complains of “buzzing”, “aching” legs, “a feeling of bursting of the legs,” “constant fatigue” in the lower extremities.

The mechanism of occurrence of this disease is reduced to stagnation in the vessels of the lower extremities, which should be noted more often develop in the evening after a hard day.

Reasons for the appearance of

• Prolonged static loads, especially for people working in offices, confined to computers and, conversely, whose profession is associated with working on their feet – hairdressers, salespeople, teachers, etc.;
• Sedentary lifestyle;
• Overweight. Fatigue occurs both directly from excess weight and from an increase in blood volume. Also, an excess amount of adipose tissue prevents adequate muscle contraction;
• Changes in hormonal levels, especially for women in the second phase of the menstrual cycle;
• Pregnancy, can also provoke tension in the legs due to the growth of the child in the womb;
• Summer time, so the heat provokes a decrease in the general motor activity of a person, as a result, the muscles in the legs work little, which provokes blood stagnation.

However, heaviness in the legs can most often become the “first sign”, indicating the development of a serious illness:

Varicose veins of the lower extremities.

In the early stages of varicose veins, a person may turn their attention to leg fatigue, which increases in the late afternoon. A good example of this manifestation is when after work you want to “throw” your legs as high as possible. In this case, varicose veins, as such, are not always visible.It is worth paying attention to this problem as early as possible, since during this period it is most favorable to carry out therapeutic measures that significantly slow down the course of the disease. But already with progression, the following complaints may appear:

• Convulsions at night. closer to morning;
• Stiffness of the legs in the evening. this is especially noticeable on weekdays;
• Presence of varicose veins on the legs;
• Swelling of the legs above the foot (especially women notice this in winter when the zipper of boots in the evening is hard to fasten).

However, varicose veins are a rather slowly progressive disease, even with a sufficiently large number of affected (dilated) veins, there may not be any complaints as such. But with the seeming harmlessness of the disease, one should not forget about such a dangerous complication as thrombophlebitis, which is manifested by the appearance of blood clots in the veins, the separation of which and further movement along the venous towards the heart can lead to very serious consequences.

Heaviness in the legs with diseases

1. Lymphostasis (lymphedema) – in contrast to the pathology of the veins, it is manifested by swelling of the foot and toes.Swelling of the dorsum of the foot is compared to a “pillow”, and the fingers are compared to “sausages.” Lymphatic edema usually does not improve after a night’s rest. In the initial stages of the disease, pits remain on the skin of the lower leg from squeezing with fingers. Subsequently, as a result of the development of thickening of the skin, the soft tissues of the lower leg become dense like a shell. In lymphedema, the skin on the back of the foot (the underside of the sole) cannot be creased. As a rule, there are no complaints. Sometimes patients feel a feeling of tension in the calves.Lymphedema often affects one lower limb. More about the treatment of lymphostasis
2. Deformity of the foot (flat feet) – a disease of the foot, characterized by a change in the architecture of the arch of the foot. There are longitudinal and transverse flat feet, depending on the lowered arch. Often there is a combined longitudinal and transverse flat feet. With the initial forms of flat feet (I degree), patients are worried about pain in the legs, increased fatigue of the lower extremities, pain when pressing on the foot or the middle of the sole, the gait loses its plasticity.With an increase in the severity of the disease, constant and more intense pain in the feet and muscles of the legs appears, swelling of the feet and ankles by the end of the day, gait changes significantly, individual tailoring of shoes is required, since it is not possible to wear mass-produced shoes. On examination, the foot is flattened, the skin of the sole is calcified, “hallus valgus” is formed – a deformity in the area of ​​the big toe.
3. Heart disease . A number of heart diseases that can lead to a decrease in the effectiveness of the contraction of the heart muscle can also be accompanied by edema.However, complaints from the heart come to the fore: pain in the region of the heart, palpitations (tachycardia) or, on the contrary, a slowdown in the contraction of the heart (bradycardia), interruptions in the work of the heart, shortness of breath. On examination, attention is drawn to the pallor of the skin, swelling of the cervical veins, blue limbs (acrocyanosis). Edema in the presence of cardiac pathology is symmetrical, mainly on the legs and ankles. When examining patients, clinical and laboratory signs of heart pathology are revealed.
4. With kidney disease , the heaviness of the legs appears at the initial stages of the development of edema. The swollen skin is pale, dense, of normal temperature. Shortness of breath, as a rule, does not occur. Patients complain of itching, weakness, decreased appetite, thirst, increased blood pressure. Examination of such patients reveals anemia, edema up to “anasarca” (total edema of the subcutaneous tissue) and damage to other organs and systems. The blood coagulation system is disrupted, immunity is reduced.

What to do if lower back hurts after sleep?

If in the morning instead of cheerfulness you feel tired and your lower back hurts after sleep, you should not only change the mattress and take a comfortable position, but also check the condition of the spine and internal organs.

How a sleeping place affects well-being

Unpleasant sensations in the back immediately cause a desire to go to a neurologist or surgeon, correct scoliosis or cure a hernia. But usually the reason is much simpler: our feelings are primarily affected by the organization of sleep.

Take a closer look at:

• Stiffness of the mattress . Too soft a mattress does not support the back, and too hard will keep it tense;
• Cushion height . A pillow that is too bulky or flat does not support the natural position of the back;
• Sleep position . Sleeping on the stomach strains the muscles of the lower back, while sleeping on the back keeps the body in tension. The ideal sleeping position is on your side with bent legs;
• Own feelings .A shower, fresh air, a comfortable temperature, a light dinner and aromatherapy will help to cope with unnecessary fatigue before bed.

Check back

If you are sure that you have properly organized your bedroom, but you still have a sore lower back after sleeping, it’s time to check the condition of your spine. It is his diseases that most often provoke pain.

What could it be?

• Displacement of the vertebrae . It is also indicated by pain in the legs, difficulty moving, and heaviness in the knees.
• Protrusions, hernias and muscle neuralgias . The main problems begin after pinching the nerves. At the same time, back pain is so severe that it is impossible to relieve them even with medication.
• Osteoporosis – thinning of the bones. You experience pain not only in the morning, but throughout the day. The same sensations will be with cracks or fractures of the spine.
• Radiculitis . Pain appears suddenly at any time, but after sleep, the lower back hurts almost always.

But maybe the spine is okay. In this case, the cause of the pain is the pathology of the internal organs located nearby.

• Kidney disease . The lower back will hurt on one side, and problems with urination will begin. These can be kidney prolapse after injury or pregnancy, disruption of their work after drinking alcohol, urolithiasis, and so on.
• Pancreatitis – inflammation of the pancreas. There is an aching pain in the entire lower back, nausea increases and unpleasant sensations appear after eating.
• Pregnancy , gynecological diseases in women and prostatitis in men.

There are also more rare causes, such as parasites in the intestines, tuberculosis or oncology. If you are concerned about lower back pain after sleep, only a comprehensive examination will help to pinpoint their cause.

Which specialist to choose?

Depending on what caused the pain, you should consult a different doctor:

• for a neurologist – initial examination and diseases of the spine,
• for a surgeon – will help with curvature and severe damage to bones,
• for a nephrologist and urologist – for prostatitis and kidney diseases,
• pathology and ovaries,
• to a gastroenterologist – in case of an intestinal tract disease: pancreatitis, gastric ulcer, gastroduodenitis,
• to a proctologist – colon diseases, ulcers and polyps,

will help

• an infectious disease specialist – small pelvis and parasites.

First of all, it is the neurologist who will help. He will be able to confirm the diseases of the spine and will tell you which doctor should be consulted if everything is in order with him.

For prompt diagnosis, it is worth doing an MRI of the spine and an ultrasound of the abdominal cavity. But their results must be checked by a doctor. An attempt to make a diagnosis on your own is fraught with error and dire consequences from the lack of correct treatment.

What else is worth paying attention to?

Morning back pain can be caused not only by illness or an uncomfortable place to sleep.Chances are high that the neurologist will send you to the gym rather than an MRI. With weak muscles, the entire body rests directly on the spine, which causes acute lower back pain. The problem is especially aggravated by being overweight.

Excessive stress on the back the day before leads to unpleasant sensations in the muscles in the morning. The pain can last for a day or two, but then it will go away without treatment.

Even emotional upheavals can cause back pain. That is why it is worth keeping an eye on the mood in which you go to bed.

What can you do right now if your lower back hurts after sleeping?

If the pain is caused by problems of internal organs, you should carry out competent treatment and get rid of the cause. If there is a doctor’s prescription, you can use pain relievers.

But if the back hurts due to an improperly organized sleeping place or weak muscles, they will help to relieve the pain:

• pain relieving and anti-inflammatory ointments – relieve swelling and reduce discomfort and soreness;
• light gymnastics – back warm-up, side bends, stretching, abdominal exercises.

Eliminate the causes of poor sleep. A dense orthopedic mattress, a pillow-roller under the neck, and regular airing of the bedroom will help with this.