Sore feet in the morning

sore feet in the morning

It’s hard to get out of bed in the morning when your feet greet you with sharp stinging pain or aches that shoot up your legs. There are ways to reduce and even prevent waking up with sore feet. Sore feet in the morning aren’t unusual, but no one should start their day in pain.

Causes of sore feet in the morning

1. Plantar fasciitis

Plantar fasciitis is one of the leading causes of aching feet in the morning. The plantar fascia is a thick ligament that runs the length of the foot and helps your foot bear your body weight. Tiny tears in the plantar fascia cause plantar fasciitis. The tears lead to a painful burning sensation when you walk. It can be particularly painful after sleeping or sitting for a long time. Changes in your activity level, job, or shoes are all potential causes. 

2. Bone spurs

Bone spurs are bony projections that typically form where your bones meet one another. On the feet, they often develop near or around the heel. They can painfully rub or press on the nerves and other tissues. Bone spurs on the heel are often more painful first thing in the morning. 

3. Rheumatoid arthritis

Rheumatoid arthritis (RA) is an autoimmune disorder where the body attacks the fluid in the joints. It causes stiffness and pain, and the bottoms of the feet may become tender and sensitive. RA affects certain joints more than others and may cause an eventual shift in the position of the ankles and toes.  

4. Flat feet

Many people naturally have flat feet and never experience foot pain. However, others experience swelling and aching because of the extra strain their flat arch puts on the ligaments of the foot.

5. Ill fitting shoes

Footwear matters, especially if you experience painful feet in the morning. Pointy-toed shoes, flip flops, high heels, and shoes without enough arch support are all potential reasons you have aching feet in the morning. You may find that there are certain shoe styles you can’t wear. However, you might be able to reduce your pain in other ways and still wear the shoes you love.

How to relieve morning foot pain

The many potential causes of morning foot pain mean there’s no one all-encompassing solution. Talk to your doctor if the pain is severe. For less severe but consistent pain, here are a few remedies to try. 

  • Shoe insoles: Insoles add cushioning and arch support to your regular shoes. Fulton insoles mold to the shape of your foot to add support from toe to heel. Added cushioning and arch support can help with plantar fasciitis, pain due to flat feet, unsupportive shoes, and many other causes of foot pain. 
  • Stretch and massage: Sometimes the feet need a little extra love. For issues like plantar fasciitis or flat feet, masages using a massage ball or foam roller or gentle stretching exercises for Plantar fasciitis can relieve pain and enhance blood flow. 
  • Keep your feet strong: Going from an inactive state to a state of activity can leave your feet weak. Walking is one of the best options, but you can also strengthen your feet by doing things like picking up marbles with your toes or pulling a towel toward you using your toes. You can also use a resistance band to strengthen your feet and ankles. 
  • Heat and Ice: Ice reduces inflammation caused by injuries like plantar fasciitis. Freeze a water bottle and roll it under your foot to ice the area. Be sure to put a cloth between the ice and your skin. Heat, such as a warm foot bath, can reduce pain and stiffness from arthritis and overactivity. 

The Takeaway

Your feet support you every day of your life. Sometimes they need your support, too, through an insole, stretches, or exercises. No one should have to live with sore feet in the morning. It might take time and a little trial and error to find treatments that work for you, but there are ways to care for your feet and reduce pain.