Heel pain is one of the most common complaints that many people suffer from. This pain is usually associated with plantar fasciitis and along with heel pain, people also suffer from some stiffness around feet muscles. The problem and pains associated with it usually develop over time and intensity may increase if proper precautions and treatment methods are not adopted. Many people are witnessed getting only one foot affected yet there are chances that it may affect both too. This pain is commonly noticed to become worst in the morning as you wake up and plan to take your feet out of the bed.
Morning Heel Pain with Plantar Fasciitis:
You might be thinking that why plantar fasciitis heel pain gets worse in the morning. There is some science behind it. When you work throughout a day and your feet encounter stress, as you go to sleep at night your stressed muscles rests and cools down. Next morning when you wake up and rise from your bed, your feet begins to roll in a manner to stretch fascia again but too suddenly. This is the point where your heel witnesses a sudden pull and thus you experience greater amount of pain than you normally feel. As your feet resume to normal activities, plantar fascia warms up and pain is thus reduced too. Although excessive stress on this ligament over time may worsen the injury and your condition with each passing stressful day may begin to get worse.
Different Methods of Reducing Morning Heel Pain:
A number of different methods can be experienced in order to reduce morning heel pain for plantar fasciitis sufferers. Although results may be witnessed over weeks or months only and no changes may be experienced overnight. A part of your treatment plan should include rest, medications, exercises and other treatments advised by your doctor or physiotherapist. While treatment, one should ensure that no excessive stress if laid on affected feet in the form of any high impact exercise, workout or other activity.
Exercises for Morning Heel Pain:
- Stretching Foot: As you wake up in the morning with heel pain, first thing you should do is to stretch your foot while lying down flat in your bed. Just lift your affected foot in air and have a towel wrapped around its front. Using both the hands stretch the ball of your feet while trying to keep knee straight. This foot stretching exercise would work best for stretching plantar fascia and calves.
- Toe Crunches: This exercise is focused to strengthen your muscles surrounding plantar fascia. For this exercise, curl your toes in a position as if you are trying to pick up something using your toes. Continue this exercise for a few minutes.
- Ball Stretch: While sitting on your bed, have your feet rest on the floor. Place a ball or something circular under your foot and try to roll it back and forth to stretch your sore feet muscles and tissues.
- Tracing with Toes: You can trace numbers, alphabets, names or anything in the air. Just have your toe pointed outwards and try to trace something in the air. Make sure you use small movements and try to have a larger movement range. This exercise should give your feet a certain stretch but make sure you don’t experience much pain. Repeat this exercise 1 or 2 times during a day.
Wearing a proper pair of shoes is another essential tip to recover plantar fasciitis. Your shoes that you will be wearing through the day should be suitable for your activity. Apart from that they should be of good quality and must be a proper fit for your feet. This is to ensure that your feet experience complete comfort with good cushioning, support and stability for your arch and heel.
Add Shoe Inserts:
For additional support and comfort, you can add an orthotic insert so that your feet gets cushioned and remain in a proper position while these inserts act as protection against impact and prevention for injuries. Inserts can be of different materials including plastic, rubber etc.
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Many of you may be sleeping with feet pointed downwards. You may find this position quite relaxing while sleeping but this could lead to morning heel pain. A night splint can be helpful in reducing morning pains in your heel. In the beginning you may find it difficult but this would give you good relief.
Your morning heel pain can be reduced to some extent with the use of anti-inflammatory medicines and pain relieving steroids. Although these medicines and steroids must be taken with advice of a doctor and must not be continued for a prolonged duration. Additionally, there may be some injections and medicines that are not suitable as they can tear plantar fascia leading to further problems and worst pain.
In some severe cases, patients may only be left with one option i.e. surgery to deal with worse morning heel pain. But make sure you try all the related treatments first and surgery should be last option in case of severe condition. Surgery may also only partially release heel pain and plantar fasciitis. Many patients have been witnessed to get good results from surgery but certain complications may also occur.
Following certain exercises and other tips that we have shared here, a plantar fasciitis morning heel pain sufferer can get relief from temporary or continuing pains. These tips are focused on stretching and strengthening plantar fasciitis and gives you chances of speedy recovery from pain. Good thing is that these exercise can be done at anytime and anywhere. But doing them first thing in the morning would be more effective for reducing morning heel pain. Anything that you are not sure of, you should not do before consulting a doctor.