What Are the Causes of Heel Pain in the Morning?

Some people feel a sharp or aching pain in their heel when they take their first steps after waking up. This is known as heel pain in the morning. It can make walking hard and may affect daily life.  If you feel heel pain in the morning often, you need to understand the cause and learn how to treat it. Keep reading to learn the most common causes of heel pain in the morning.

5 Common Causes of Heel Pain in the Morning

Heel pain in the morning can make your first steps feel sharp or sore. It usually happens after your feet rest all night and the tissues become tight. This kind of pain can come from different problems in your foot or heel. Below, we explain the most common causes.

Stone bruise

A stone bruise happens when the fat pad under the heel gets damaged. This pad helps protect the heel bone when you walk or stand. If you walk barefoot on hard floors or step on a hard object, the heel may feel bruised or sore. In the morning, the pain can feel sharp because the heel rests all night and becomes stiff. Wearing thin shoes or walking too long on hard ground can make it worse.

Hypothyroidism

When your thyroid does not work properly, it can affect your whole body, including your feet. Low thyroid levels cause swelling and stiffness in the muscles and joints. This makes your heels feel tight and painful in the morning. The pain may feel dull or heavy when you take your first steps. If your heel pain in the morning happens with tiredness or cold hands and feet, a thyroid issue may be the cause.

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Stress fracture

A stress fracture is a small crack in the heel bone. It happens from doing the same movement over and over, like running or standing for long hours. This kind of injury builds up slowly. You may not feel it at first, but the pain increases with time. In the morning, the foot is stiff and rested, so the pain feels sharper. Stress fractures often need time and care to heal. If untreated, they can get worse.

Achilles tendonitis

The Achilles tendon connects the calf muscle to the heel bone. If this tendon gets inflamed or weak, it can cause pain in the back of the heel. People feel this pain after resting or sitting for a long time. The pain feels worse in the morning because the tendon becomes tight during sleep. Walking helps loosen it, but the discomfort may return later in the day. Flat shoes or poor stretching habits can lead to this problem.

Plantar fasciitis

Plantar fasciitis in Phoenix happens when the thick band under your foot becomes irritated or torn. This band connects the heel to the toes and supports the arch. If it becomes tight overnight, your first steps in the morning cause sharp pain. This condition may get worse without support or daily stretching.

Home Remedies for Morning Heel Pain

Home remedies do not fix the main cause of heel pain in the morning, but they help reduce pain and make it easier to walk. These simple steps can give you some relief at home:

• Roll a cold water bottle under your foot for a few minutes.
• Use an ice pack on your heel to lower swelling.
• Soak your feet in warm water with Epsom salt.
• Gently massage the bottom of your foot with your thumbs or a tennis ball.
• Use arch supports or heel cups in your shoes.
• Avoid walking barefoot, especially on hard floors.
• Elevate your feet during rest to reduce pressure.
• Wear soft, supportive shoes at all times, even indoors.
• Try an over-the-counter pain relief cream on your heel.

How to Prevent Heel Pain in the Morning

You can prevent heel pain in the morning by taking care of your feet each day. These simple steps help protect your heels and lower your risk of pain:

• Stretch your feet and legs before bed and after waking up.
• Wear shoes that fit well and support your arches.
• Replace shoes when they become flat or worn out.
• Choose low-impact exercises like biking or swimming if you walk or run often.
• Keep a healthy weight to reduce pressure on your heels.

Last Word

Heel pain in the morning can stop you from starting your day comfortably. Most of the time, it comes from overuse, tight muscles, or health problems like thyroid issues. Common causes include plantar fasciitis, Achilles tendonitis, stress fractures, stone bruises, and hypothyroidism. Home care helps in many cases, but pain that does not go away needs medical attention. Knowing the reason for the pain helps you choose the right steps for healing.

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