Why Does Plantar Fasciitis Hurt In the Morning?

Plantar fasciitis can cause debilitating foot pain, especially with your first steps in the morning. What causes this morning pain, and how can you prevent it? We want to answer those questions for you.  

What Causes Morning Foot Pain?

For those with plantar fasciitis, have you ever wondered why you experience foot pain first thing in the morning?

When the flat, wide tissue that spans your foot from toe to heel degenerates and weakens, this is known as plantar fasciitis. This can result in severe pain of the sole of the foot, especially first thing in the morning.

The fascia and connective tissue of the foot and calf naturally contract as you sleep which, when stretched with the first morning steps, can result in intense pain.

These first steps taken after waking are often described as having burning or stabbing pain. Long stretches or rest or sleep can cause this pain and sensitivity to return. This is a hallmark of pain associated with the tendons and fascia.  


Ways to Help Prevent Morning Foot Pain.

There are a few methods you can try to help relieve this foot pain while lying in bed:

  • Stretching the arch of your foot while lying flat in bed can directly stretch the plantar fascia, as well as the muscles of the calf. Wrap a towel around the front of your foot and gently pull on the towel while stretching the ball of your foot upward.
  • Curling your toes downward tightly or pretending to write words by using your big toe as a pointer are both methods of stretching the muscles deep within the arch of the foot. This can loosen the foot structures and increase blood flow as well.

Dr. Meredith Warner, Orthopedic Foot Surgeon & Inventor of The Healing Sole, recommends the following stretches to try at home.

Other Pro Tips

In addition to these bedroom stretches, these can help to avoid pain and stiffness of the plantar fascia at any time of day:

  • Wearing shoes that are appropriate for your foot type
  • Running or walking on soft surfaces
  • Regularly stretching your Achilles tendon
  • Avoid walking barefoot on hard surfaces

These methods can simply and inexpensively help to relieve your pain. You should always keep surgical correction as your final method of relief. 


For Many People, Stretching Alone is NOT Enough.


The Healing Sole, developed by an orthopedic surgeon, is a flip-flop created to help relieve pain from plantar fasciitis.
Read more here to see how The Healing Sole can ease your morning pain, without surgery.