Pain in the feet when waking up: Foot Pain After Sleeping: Causes & Treatment

26.08.202313.06.2023 by alexxlab

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Foot Pain After Sleeping: Causes & Treatment

by Mark Paigen

5 minute read

Your alarm clock just went off and as you get up, you notice pain in your feet. Aching feet in the morning can be quite disconcerting. After all, your feet carry you through life. We’ll bet you’re here because you’re wondering: what’s wrong with my feet?

Plantar fasciitis and Achilles tendonitis can cause pain in the bottom of the feet during long rest periods, such as sleeping overnight or sitting at a computer for eight hours. While this sensation can be frightening, the good news is that it’s unlikely to be serious.

While these two conditions are the likely culprits, there are several reasons for aching feet in the morning. Let’s delve into some of the most common causes for foot pain in the morning and what you can do about it.

Why Do My Feet Ache in the Morning?

There can be several reasons why you have aching feet in the morning. However, before we dive in, let’s review the foot in general so we can fully understand where the pain stems from.

The plantar fascia stretches down the bottom of the foot, connecting the heel to the front of your foot and supporting the arch. Being a ligament, it’s drawn taut beneath your foot’s arch.

However, the plantar fascia can tear if subjected to too much force and stress, producing inflammation and irritation. The discomfort from the ligament will be concentrated in the heel or arch of the foot. The pain will linger as the injury grows and worsens, causing additional foot aches in the morning. The ache will only appear later when you put weight on the plantar fascia after a long period of rest.

The 5 Most Common Causes of Aching Feet in the Morning

Plantar Fasciitis
As we’ve already discussed, if the bottom of your feet hurt in the morning, it’s most likely plantar fasciitis. This ailment can be caused by a variety of factors, including:
- Age – Between 40 and 60, plantar fasciitis is the most frequent.
- Physical activity – High-impact exercise like long-distance running, leaping exercises, ballet dancing, and aerobic dance are all activities that put a lot of stress on your heel and connected tissue, which can lead to early-onset plantar fasciitis.
- Foot structure – The way weight is distributed along the plantar fascia is affected by being “flat-footed,” having abnormally high arches, or an irregular walking style.
- Obesity – The plantar fascia is put under additional strain when gaining weight.
- Occupation – Aside from sports, industrial employees, retail clerks, teachers, nurses, and anyone who spends most of their day walking or standing on hard surfaces is at a higher risk of developing plantar fasciitis.
To relieve the pain, try massaging your feet regularly, icing painful areas nightly, and invest in plantar fasciitis insoles for additional support while out and about.
Arthritis
Rheumatoid arthritis (RA) can cause pain and deformity in the joints. The body fights against itself in RA, targeting the fluid within the joint lining and the joints themselves, becoming inflamed and painful. This form of arthritis might cause foot pain after sleeping, and the soles of your feet may even feel so sore that you can’t walk on them when you wake up.
There are several therapies that can help alleviate symptoms and halt the course of Rheumatoid arthritis. Anti-inflammatory drugs, orthopedic shoe inserts, braces, and other devices are frequently used to reduce the severity of arthritis.
Fallen Arches
This ailment (also known as flat feet) occurs when your arches are low or for some, non-existent. When you stand, a large part of the sole of your foot, instead of simply your heel and front pad, touches the ground due to the lack of arch.
While flat feet do not cause pain in and of themselves, they can induce uncomfortable swelling in the arch and heel. The absence of support for the ligaments and foot muscles creates strain, resulting in discomfort.
If you experience foot discomfort first thing in the morning and suspect you have flat feet, see a podiatrist to get a formal diagnosis. They may then prescribe treatment including stretches and correct footwear to help you manage your discomfort. You should also invest in the right arch support insoles for your feet.
Bone Spurs
A bone spur develops when a bone grows improperly, rubbing against other tissues or nerves in the region, producing discomfort. A bone spur is most commonly seen in the heel area and can produce excruciating pain, especially first thing in the morning.
You’re more likely to have a bone or heel spur if you have plantar fasciitis, as they are frequently a side effect. If you’re worried about a bone spur, schedule a visit with your doctor – an MRI scan is typically needed to accurately identify this condition.
Wearing the Wrong-Sized Shoe
Last but not least, ill-fitting shoes can lead to painful feet in the morning. If you have a pre-existing foot problem requiring specific footwear, your shoes should always fit precisely and provide enough arch support.

How to Relieve Sore Feet in the Morning

Your feet spend a lot of time on the job, whether walking about, standing for lengthy periods, or exercising. There are several home remedies for aching, tired feet. In most cases, a combination of activities will aid in the rejuvenation of your feet.

Over time, these treatments may help to ease your hurting feet. Don’t expect immediate results, you have to be patient. Trying more than one of these suggestions at a time may help relieve your foot pain more quickly than performing them one at a time.

Have a Foot Bath

If the balls of your feet hurt in the morning, try soaking them in a warm bath. You may use Epsom salts in a foot soak to help alleviate foot discomfort and swelling (edema). Another enticing option for your foot soak is baking soda, although this item is more suited to treating skin problems as opposed to swelling or pain.

Stretch Your Feet

Just like you stretch before and after exercising, the muscles in your feet can benefit from some stretching as well. Curling your toes for a few seconds after flexing, pointing, and flexing them can help you avoid cramps and increase flexibility. Keeping your feet flexible might help you avoid foot pain.

Exercise Your Feet

Performing foot exercises can strengthen your muscles and provide additional support throughout the day. The most effective workout method is walking to keep your feet supple and healthy. Avoid a sedentary lifestyle, which can contribute to obesity and the soles of feet sore in morning. A pedometer might be an excellent tool if you want to keep track of how many steps you take each day.

Exercises that focus on resistance can help strengthen your feet and alleviate any potential future problems. Use weights or resistance bands to improve your feet. Even the weight of your own body may be used as a form of resistance training.

Purchase Insoles

Custom orthotics can relieve the discomfort by providing support when standing or walking. They have been demonstrated to help reduce back foot discomfort and sore soles of feet in the morning. Ensure you take steps to purchase tried and tested insoles like those provided by Tread Labs.

Say Goodbye to Aching Feet in the Morning

The best way to treat foot pain is to prevent it from happening in the first place. Give your feet the support they need with orthotic insoles. With extra firm, medical-grade support that doesn’t sacrifice comfort, Tread Labs gives you the relief you need to go forward in life.

With precision-fit arch support and a deep heel cup to support your feet, our semi-custom insoles can get you back in the game. Tread Labs’ revolutionary two-part insole technology is built to last, and the molded arch supports come with our Million Mile Guarantee. Contact us to find your fit today!

Mark Paigen

Mark has always believed exceptional footwear can change lives. He’s been in the footwear industry for over 30 years, working with podiatrists, pedorthists, foot care experts, and footwear makers. Mark started Chaco sandals in 1989 and developed a game-changing sport sandal that delivered comfort and durability. After Chaco sold in 2009, Mark ultimately started Tread Labs to continue transforming people’s footwear so they can walk better, feel better, live better.

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

When you rest your feet are most relaxed. The soft tissues tighten in this relaxed position. When you start to move again, and in the morning it’s often very suddenly, these tissues need time to stretch and get moving again. It’s like starting to exercise without a proper warm up. The complaint of morning pain or pain after rest is most common in plantar fasciitis, arthritis, and tendinitis.

It’s actually very easy to improve…you don’t have to wake up another morning in pain! We have a few stretches you can try before getting out of bed in the morning. If you have no improvement doing these every morning then it may be time to schedule your appointment with one of our doctors.

Foot Extension

If you have heel pain, perform this stretch as you wake up and place your feet on the floor. This can also be performed while sitting in the office or on the couch.

Sit on a chair and place your ankle over the opposite knee.
Grip toes and gently pull them back towards the knee, while holding the ankle to prevent it from moving.
Feel the stretch in the sole of the foot all the way to the heel.
Hold the stretch for 30 seconds.
Repeat three times for each foot.

Towel Stretch

Sit on the floor with your legs stretched out in front of you. Loop a towel around the top of the injured foot. Slowly pull the towel towards to keeping your body straight. Hold for 15 to 30 seconds then relax – repeat 10 times.

Heel and Achilles Tendon Stretch

When out for a walk, find a wall to lean against. Even a tree will do.
Stand an arm’s length from the wall.
Place the leg to be stretched about 12-18 inches behind you.
Keep your toes pointed forward and slightly inward.
Bend your arms and gradually lean towards the wall.
Make sure your leg is straight and the heel of your back leg is pressed to the floor.
Feel the stretch in the calf and heel of the back leg.
Hold this position for 30 seconds and return to starting position.
Repeat three times for each leg.

Heel Drop

Loose calf muscles will help prevent Achilles tendonitis and take some of the burden away from your shins as you bring your trailing leg forward when running. Stand on a curb or step and drop your heels just to the point of discomfort and relax your calves. Your heels will move closer to the ground as your calves stretch. Hold this stretch for 30 seconds each side. Your calves, Achilles tendon and shins will thank you for this stretch.

Frozen TheraBand Foot Roller

Roll your bare injured foot back and forth from the tip of the toes to the heel over frozen TheraBand foot roller for 10 minutes. This is a good exercise after activity because not only stretches the plantar fascia but provides cold therapy to the injured area. If you do not have a foot roller, use a frozen water bottle or can of juice concentrate.

*For maximum results apply Biofreeze before stretching

We also have a few favorite products to help combat plantar fasciitis, arthritis and tendinitis:

Spencos Total Support Sandals (we recommend these as your daily sandal or “house shoes”)
Powersteps over-the-counter orthotics
Biofreeze topical pain relieving gel

These products are available for purchase in our office without an appointment. If you feel you need an appointment with one of our doctors you can call our office at 630-834-3668.

Here is a printable PDF document of these stretches

Why your legs hurt in the morning and how to fix it: use these tips

Health

If your legs hurt in the morning, this can indicate serious illnesses

Photo: Prostock-Studio / iStock / Getty Images Plus / Getty Images

If your legs hurt in the morning, this may be a sign of their overexertion the day before or a serious malfunction in the body. Treatment is prescribed by a doctor after an accurate diagnosis is made, but a person can speed up recovery and prevent the return of pain. To do this, you need to adjust your lifestyle and nutrition.

Causes of pain in the legs in the morning

External factors that provoke pain in the legs in the morning are associated with injuries, wearing the wrong shoes, long walking, uncomfortable posture. Intrinsic factors include poor circulation, nerve damage, inflammation, infection.

Morning pain in the legs may indicate:

Arthritis, arthrosis . With these ailments, feet, calves, toes can hurt.
Gout . Pain occurs in the feet.
Ankle ligament injuries .
Varicose veins. There is a feeling of heaviness and soreness in the calves and feet.
Osteoporosis . Manifested by pain in the heels.
Plantar fasciitis . The muscles of the feet become inflamed, as a result, the heels are very sore.
Thrombophlebitis . Manifested by throbbing pain in the calf muscles.
Heel spur . Heels hurt a lot when stepping on them in the morning.
Flat feet . It causes pain in the heels.
Foot nerve damage .
Vascular diseases
Erythromelalgia . The disease affects the feet, causing burning pain. It mostly affects middle-aged men. More often occurs against the background of hypertension and taking certain medications

When a person is awake, many ailments do not manifest themselves in any way. But after a night’s rest, as a result of which the joints and muscles relax, the signs of illness worsen, leading to pain.

How to eliminate morning pain in the legs?

In case of frequent morning pains in the legs, one should adhere to the following rules:

choose comfortable shoes;
strengthen bones by including foods rich in calcium in the diet;
strengthen joints by doing physical therapy;
keep the weight within the normal range.

Photo: yacobchuk / iStock / Getty Images Plus / Getty Images

– a phlebologist, an orthopedist, a traumatologist, a surgeon (see also: Arms and legs swell: cause).

The main cause of morning pain in the legs is swelling in the joints of the extremities that occurs during rest. The only way to deal with this is daily morning exercises . But it can also be prevented. Proper nutrition, a sufficient amount of physical activity, maintaining water balance – all this will be the prevention of edema, which can negatively affect not only the joints, but also the body as a whole.

But, if one day you couldn’t refuse a late dinner or you drank too much water at night, when you wake up, start doing charger .

1. Stand straight with your feet together. Rise on your toes as high as possible and stay in this position for 30 seconds. Then return to the starting position. You need to repeat this exercise 15-20 times.

2. Next, in order to “disperse” the liquid, lying on a horizontal surface, lift your legs up. You can hang them on the wall. Lie in this position for 15-20 minutes.

These simple exercises will help relieve swelling of the legs and get rid of pain.

Expert

Orthopedist-traumatologist, surgeon Frau Klinik

Personal website

The nature of pain

Only a specialist can understand the true cause of pain. But if your feet hurt in the morning, then you should know that the pain is divided into two main categories. These are external and internal factors of pain.

As a rule, external factors are severe pain as a result of an injury. This can be a bruise, a fracture, improperly selected shoes, weather changes, an uncomfortable posture, heavy physical exertion, etc.

When such pain occurs, a person knows exactly the causes of its occurrence. After some time, the pain subsides and no longer bothers.

But there are also cases when there are no causes of pain. And pain sensations arise again and again, causing a person serious discomfort.

The second category of internal factors refers to processes invisible to the human eye. We are talking about the internal processes of the body, which are the result of pain.

Most people’s complaint sounds something like “I get up in the morning – my legs hurt”, but there is no reason for this. Internal factors include inflammation, failure in the circulatory system, as well as many other diseases.

Causes of pain in the legs after waking up

If you periodically experience pain in the legs in the morning, you should not immediately think about serious diseases. The reason for this phenomenon may be banal negligence to one’s own health.

Common catalysts for discomfort include the following:

Physical activity – can be a serious challenge for the joints. The result will be post-workout pain and discomfort. In order to avoid this, you should avoid heavy loads and choose more gentle types of training.

Incorrectly fitting shoes – too tight, too wide or equipped with high heels, such shoes will cause discomfort and unpleasant symptoms. The result can be serious diseases, up to varicose veins.

Heavy weight – bears a heavy load on the legs. In order to get rid of pain, it is important to reduce the total body weight.

Diseases that cause this symptom

In some cases, feet hurt in the morning due to serious diseases that require treatment. These include the following:

Varicose veins are among the most common causes. You can recognize the disease by a noticeable swelling, which causes a lot of trouble. The causes of the disease can be many, for example, uncomfortable shoes or a sedentary lifestyle.

Arthritis is an inflammatory process that appears as a result of constant fatigue, stress or age-related treatments, manifests itself in the form of unpleasant pain in the legs and joints. In the absence of treatment, the disease can go into a more dangerous stage – arthrosis.

Osteoporosis is a dangerous disease that manifests itself in excessive bone fragility. It may be due to a lack of vitamins or reduced immunity. Most often occurs already in old age.

Rheumatism – the cause of the disease becomes a streptococcal infection that enters the body. It can appear as a result of diseases such as tonsillitis or tonsillitis. Rheumatism causes discomfort and pain in the joints, constant pain and needs urgent treatment.

Why do my feet hurt in the morning?

If your feet hurt in the morning when you step on them, the cause may lie in your feet. If your feet hurt in the morning, you should pay attention to this sign. This pain can occur for several reasons.

The main ones include an injury, uncomfortable shoes or a lack of calcium. In children, the feet most often hurt during the period of active growth. However, it can also serve as an alarming symptom, for example, of diseases such as hypotension or arthritis.

Why do my calves hurt in the morning?

Pain in the calves may occur after prolonged physical exertion, such as running. If the day before you went in for sports, then you should not be surprised at such sensations. However, if there was no physical exertion, and the pain is repeated with enviable regularity, this is a cause for concern.

Pain in the calves may be a symptom of a disease such as thrombophlebitis. This is a vascular disease that leads to pain in the calves.

Other causes of pain in the calves include atherosclerosis. As a result of the development of the disease, cholesterol deposits are observed, which lead to the appearance of plaques. The patient feels constant pain, which only gets worse when walking.

Another symptom may be cold calves. Seizures are among the most common causes of pain. The catalyst for the occurrence can be banal fatigue and muscle tension.

What causes heels to hurt after waking up?

Often the feet hurt in the morning when stepping on because of discomfort in the heels. If the leg and heel hurts in the morning, this must have a reason. Often the pain is so unbearable that you have to literally tiptoe around.

After some time after waking up, pain sensations decrease and long-awaited relief comes. The cause may be heel spurs, the risk of which is very high in the presence of flat feet.

The disease can also occur with plantar fasciitis. A similar disease is most often found in people whose lifestyle is associated with a heavy load on the legs, long walking, etc.

Why do my toes hurt in the morning?

Pain in the toes in the morning is quite rare. But its occurrence should not be ignored. As a rule, the causes can be a violation in the work of blood circulation, as well as diseases such as arthritis and arthrosis.

Other catalysts include chronic injuries that can lead to pain or a sudden change in weather conditions.

In the presence of diabetes, numbness is observed in the feet and fingers. If you have flat feet, then pain in the fingers is its direct consequence.

Can this be a harbinger of serious illness?

Of course, one should not ignore such an unpleasant sign as pain in the legs in the morning. Often it is the first sign of a number of serious and incurable diseases, such as rheumatism or arthritis. In the absence of treatment for such diseases, they continue to develop and become chronic.

It is no longer possible to cure such a disease completely. The patient will suffer from frequent pains that will interfere with his normal existence.

Do not despair if you experience pain. Perhaps the reason is a banal injury or bad weather.

But in order to prevent the occurrence of disastrous consequences, it is important to consult a doctor. The specialist will conduct a complete examination and identify the true cause of the symptoms.

Prevention of pain in the legs in the morning

Prevention of pain in the legs will be useful even if they are not yet observed. Constant loads and a sedentary lifestyle inevitably lead to problems with the musculoskeletal system. If your legs hurt in the morning, there can be many reasons. It is important not to forget about prevention in order to prevent their occurrence.

Light gymnastics can be attributed to preventive methods. Try stretching your legs, feet, and toes a bit. A light massage will also help. After a hard day at work, a warm foot bath is perfect for relaxation.

If edema is observed, saline compresses will not be superfluous. They will help get rid of the swelling and return the legs to their previous state.

Prevention is always the key to the absence of problems in the future. Pay attention to your health and listen to all the signals that your body sends you.

How is the treatment going?

You are consulting with a doctor

The initial consultation is by appointment.

Doctor’s consultation: history taking, myofascial diagnostics, functional diagnostics.

How does it work?

Collection of anamnesis – analysis of the disease, limitations and contraindications, explanation of the principles of kinesitherapy, features of the recovery period.

Myofascial diagnostics is a method of manual diagnostics, in which the doctor evaluates the range of motion of the joints, determines painful seals, edema, hypo- or hypertonicity of the muscles and other changes.

Functional diagnostics (carried out in the rehabilitation room) – the doctor explains how to perform certain exercises on the equipment and observes: how the patient performs them, what amplitude of movement he can work with, which movements cause pain, what weight the patient can work with, how he reacts the cardiovascular system. Problem areas are identified. The data is entered into the map. Emphasis is placed.

According to the results of the primary examination of the doctor and functional diagnostics, a preliminary individual treatment program is drawn up.

It is desirable to have with you:

for pain in the spine – MRI or CT (magnetic resonance or computed tomography) of the problem area;
for pain in the joints – x-rays;
in the presence of concomitant diseases – extracts from the medical history or a polyclinic card;
comfortable (sports) clothing and footwear

Begin classes with an instructor

At the beginning of the treatment cycle, the doctor, together with the patient, draws up a plan of treatment measures, which includes the date and time of the treatment session, control visits to the doctor (usually 2-3 times a week).

The basis of the treatment process is therapeutic sessions in the rehabilitation room on simulators and sessions in the gym.

Rehabilitation simulators allow you to accurately dose the load on individual muscle groups, providing an adequate regime of physical effects. The treatment program is compiled by the doctor individually for each patient, taking into account the characteristics of the body. Supervised by qualified instructors. At all stages of recovery, it is important to follow the technique of proper movement and breathing, to know your weight standards when working on simulators, to adhere to the prescribed treatment regimen and follow the recommendations of specialists.

Sessions of articular gymnastics help to restore visual coordination, improve joint mobility and elasticity (flexibility) of the spine and is an excellent preventive system for independent use.

Each treatment cycle – 12 sessions. Each lesson is supervised by an instructor. The duration of one treatment session is from 40 minutes to 1.5 hours. The instructor draws up a program, taking into account concomitant diseases and the patient’s condition on the day of classes. Teaches the technique of performing exercises and controls the correct execution. Every 6th lesson, a repeated consultation of the doctor is carried out, changes and additions are made to the program, depending on the dynamics.

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How many cycles will it take? – individually for each

Important to know:

– how long have you had this problem (stage of the disease)

– how your body is prepared for physical activity (do you do gymnastics, any kind of sport) … –

Important!

what result do you want to get.

If the disease is in the initial stage and the body is prepared, one treatment cycle is enough. (an example is young people aged 20-30 years old who go in for sports. We focus their attention on the technique of doing exercises, breathing, stretching, “wrong” exercises that are harmful to problem areas are excluded. Such patients are trained, receive the skill of “caring for their body ”, receive recommendations in case of exacerbation and continue to practice themselves).

If the problem has been around for a long time, you do not do gymnastics, there are concomitant diseases, then another period of time will be needed

– to remove the exacerbation? – one or two cycles is enough,

– restore the function?

– walking non-stop (climbing stairs),

– bending over, doing certain work without effort

– being motionless for a long time on a trip (in an airplane, car …)

improve? support? not worsen?

three or more treatment cycles may be needed …

Every organism is different and the program for every patient is different.

Make an appointment with the center’s doctor in advance

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