If you have heel discomfort in the morning, you can have stiffness or soreness when you’re lying in bed.

Alternatively, you can become aware of it as soon as you get out of bed in the morning.

An injury to the plantar fascia or Achilles tendon may be the cause of morning heel pain.

A stress fracture or other type of injury could also be to blame. Sometimes, at-home treatments for heel pain including ice and rest are effective.

A medical professional or podiatrist can identify your symptoms and suggest a course of action if your discomfort is more incapacitating.

Discover some of the potential causes of heel discomfort in the morning by reading on.



✅ Plantar fasciitis is frequently indicated by morning heel pain, but there are other disorders that can also result in this kind of discomfort.

✅ Morning heel discomfort may be relieved by stretching and using home treatments like ice.

If you suspect a more serious injury or if your pain doesn’t go away after using home cures for a few weeks, consult a doctor.


Plantar fasciitis

The plantar fascia, a thick ligament on the bottom of your foot, becomes irritated when you have plantar fasciitis. Stiffness or soreness in the heels or feet is the symptom. Because the heel and foot area receives insufficient blood supply while you’re resting, symptoms may be severe in the morning.

A common injury among runners and other athletes is plantar fasciitis. Their feet and heels endure a lot of stress from athletics. Cross-training with sports like swimming and cycling a few times a week could be beneficial. Preventing overuse pain may also involve using the appropriate footwear and replacing your running shoes every 400 to 500 km.

It typically takes a few minutes of action, such as a few minutes of walking, to warm up the area and ease the discomfort if you have plantar fasciitis.


Achilles tendonitis

The band of tissues that joins the calf muscle to the heel bone, the Achilles tendon, can inflame. Achilles tendonitis or stiffness and discomfort in the heel area may arise from this. Because circulation to this area of the body can be constrained when at rest, symptoms may be exacerbated in the morning.

In contrast to plantar fasciitis, Achilles tendinitis usually causes daylong pain or discomfort.


Rheumatoid arthritis

Rheumatoid arthritis (RA) patients are more likely to develop plantar fasciitis. This may cause heel pain the next morning (see above).

Your doctor might advise using a night splint to keep your foot extended at night if your symptoms don’t go away with at-home remedies.


Stress fracture

A stress fracture in your heel can result from overuse, poor technique, or vigorous physical activity. You can experience swelling and pain that worsens over days or weeks. Walking could be painful.

The discomfort from a stress fracture will probably last the entire day. If you think you could have a stress fracture, visit your doctor as soon as you can.



Heel pain in the mornings might be a symptom of hypothyroidism. Inflammation and swelling in the foot, ankles, and heels can result from the body’s chemical and hormonal balance being upset. In the event that the tibial foot nerve is injured or pinched, it might potentially result in tarsal tunnel syndrome.

Your doctor might advise a blood test to evaluate your thyroid if you experience morning heel discomfort that isn’t related to anything else and hypothyroidism symptoms.

Other methods

For mild to moderate heel pain, over-the-counter (OTC) medications and NSAIDs may be helpful. Consult your physician if you have sudden or intense pain. Your accident may have caused more severe discomfort in your heels.



Overnight, store a small water bottle with water in the freezer. In the morning, roll it gently along your heel and foot after wrapping it in a towel.



From your toes to your heel, roll a tennis ball or lacrosse ball along the bottom of your foot. This might aid in de-stressing.

You can also use a foam roller on your foot. Alternatively, you can perform a more conventional massage by holding your foot firmly in your palm and using your thumb to gently press the foot and heel region.



For heel pain, try the following stretches:

Stretching the foot arch and heel chord

  1. Step back with one foot while bending your front knee while facing a wall, maintaining both feet and heels on the ground.
  2. While stretching, lean slightly forward.
  3. Hold for ten seconds, then unwind.
  4. Repeat on the opposite side.

Tension stretch in the plantar fascia

  1. While seated on a chair or the side of your bed, cross the affected foot over the other knee to form the shape of a “4” with your legs.
  2. Gently move your toes back toward your shin with your affected side’s hand.
  3. Relax after a 10-second hold.
  4. If both heels are impacted, switch legs or repeat as desired.

Ways to avoid heel discomfort

The actions listed below could prevent morning heel pain:

  • Keep up a healthy weight and way of life. The heel and foot area may experience increased tension if you are overweight or obese.
  • Put on supportive, stable shoes; stay away from stilettos.
  • Every 400 to 500 miles, get a new pair of running or athletic shoes.
  • If you typically run, consider trying low-impact sports like swimming and cycling.
  • Stretch at home, especially after working out.


When should I go and see a Doctor?

If you experience any of the following signs, schedule an appointment with a medical professional or podiatrist:

  • heel pain that starts in the morning and persists throughout the day, interfering with your regular activities, even after attempting home cures like ice and rest
  • If you detect any of the following, get immediate help right away:
  • significant heel pain and swelling
  • severe heel pain that develops after an accident
  • severe heel pain coupled with a fever
  • the inability to walk normally


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