Do your feet hurt when you wake up? You may notice stiffness in your feet or pain in your heel when lying down for various reasons.
Well, you are at the perfect place because now I am going to discuss the causes, remedies, and prevention of sore feet in the morning.
Make sure to stick with me till the end to get to the depth of the matter.
Let’s discuss the causes of sore feet first.
1. Plantar Fasciitis
Now don’t get scared by its name. This is the condition that is normally faced by athletes or a person who plays sports daily.
It is a condition where a thick ligament present at the bottom of your foot, known as the plantar fascia, is irritated.
Specific symptoms of this condition include stiffness and/or pain in the heel area. The pain might get worse in the morning due to poor blood supply at the foot area because you are at rest.
2. Rheumatoid arthritis (RA)
If you have Rheumatoid arthritis, you are at increased risk for plantar fasciitis. Sore feet can be a result of Rheumatoid arthritis.
I will list some home remedies later, but if it does not get better, you might want to see your doctor. Your doctor may suggest you wear a night splint in order to keep your foot flexed at night.
Metatarsalgia is a condition when you have painful pain in the area just before the toes or the ball of the foot.
The bones in the above-mentioned areas are known as metatarsals. Increased stress is loaded in these areas due to running activities, jumping activities, etc.
With the passage of time, the metatarsal bones become swollen, which results in severe pain especially, in the morning.
4. Turf Toe
The sprain at the base of the great toe is referred to as Turf Toe. When the big toe bends beyond its normal range of motion, turf toe occurs.
This condition normally occurs in soccer players when they kick a soccer ball, miss it, and finally chunk the ground. This results in the tearing up of ligaments present at the bottom of one’s foot.
You may experience sore feet in the morning, during walking, or running when diagnosed with this condition.
5. Achilles Tendinitis
Achilles Tendinitis is a medical term that is used when a person’s band of tissues (that connect the calf muscle to the heel bone) gets inflamed.
If you have Achilles tendinitis, you will experience pain in your feet throughout the day but mostly in the morning due to the limited circulation of blood to your feet.
This condition is caused by the disruption of chemicals and hormones in the body, which leads to inflammation and swelling in ankles, heels, and feels.
Hypothyroidism can cause tarsal tunnel syndrome when the tribal foot nerve is either pinched or damaged.
If you have symptoms of hypothyroidism, you may want to visit a doctor. The doctor will most probably recommend a blood test in order to check your thyroid.
7. Stress Fracture
An improper technique while playing or exercising or an intense athletic activity can cause a stress fracture. You are most likely to experience pain throughout the day. It may hurt to walk too.
The pain will develop over some days or weeks, which will result in swollen feet. Eventually, you will have sore feet in the morning and throughout the day too.
If you have mild to moderate pain, you can follow some of the easy steps that are given below. However, if you have sudden or sharp pain, see your doctor as it may be a serious injury.
1. Ice your feet
The first thing that comes to a person’s mind when experiencing moderate pain is ice. Fill a small water bottle filled with water in the freezer overnight. In the morning, wrap that bottle in a towel. Gently roll it along your heel and foot in the morning.
2. Get a foot massage
Ask someone to give you a very gentle massage in the morning.
You can also roll a tennis ball or a lacrosse ball on the affected area or roll it along the bottom of your feet from your toes towards your heel.
This method will help prominently lessen your pain in seconds. Getting a foot massage from a professional is highly recommended.
3. Draw a warm foot bath
Drawing a warm foot bath in the morning can do wonders for sore feet in the morning.
A great tip is to add Epsom salt to the water. It will help to relieve sore muscles and reduce swelling and inflammation.
Don’t add any extra ingredients other than Epsom salt. Most of the ingredients target skin-related problems.
Soak your feet in the mixture of warm water and Epsom salt for twenty minutes in order to reduce pain and swelling.
4. Stretching to alleviate the pain
A good stretch may be just the ticket to alleviate foot pain. I would suggest you target a specific area of your foot, or you can even engage your whole foot in several stretches.
I will list and explain some of the easy stretches that anyone can do.
5. Switch your shoes
I have seen many cases where shoes are the main culprit behind sore feet. Some of the reasons to switch the shoes you are wearing are the incorrect size, wearing shoes beyond their life span, wearing the wrong style of shoe.
These factors can negatively affect your health. If your shoes have any of the above-mentioned factors, kindly change them and buy a new pair of shoes.
Foot arch and heel cord stretch
Make sure you are facing a wall, now step back and bend your front knee. Make sure that both of your feet and heels are on the ground.
Now, slightly lean forward and stretch. Hold this position for at least 10 seconds.
Repeat the same process on the other side.
Tension stretch for Plantar fascia
Sit on the side of your bed or side of your chair. Cross your affected foot over the other knee. Try creating a “four” position with your legs.
Gently pull your toes back toward your shin with the help of your hands. Do this on the affected side.
Hold this position for 10 seconds and relax. Repeat on both sides if both heels are affected.
Prevention from sore feet in the morning
1. Healthy weight
It is necessary to maintain a healthy weight in order to live a healthy life. If you are over-weight, it is possible that your weight is causing strain on your feet that result in sore feet.
Doctors suggest that the best way to prevent foot pain is to keep your weight down.
Being obese may worsen the situation if you are facing any of the above-mentioned conditions. Hence, pay extra attention to your diet in order to maintain a healthy weight.
2. Strong and sturdy footwear
There is nothing like comfortable, strong, and sturdy footwear. Consider wearing shoes that can handle your weight efficiently.
Measure your shoe size and get a shoe accordingly because feet tend to change their shape as you grow older. Don’t buy your shoes online. Go to a store, try them and if they suit you then buy them.
If you wear socks on a daily basis, try shoes with your socks on when shopping for new shoes. Shop for shoes in the afternoon as your feet swell throughout the day
Avoid wearing tightly fitted and high-heeled shoes on a daily basis.
3. Boost your flexibility
You should boost your flexibility by regular stretching because as you get older, your calf muscles get tighter, which puts stress on the balls of your feet.
Stretching on a regular basis is highly recommended by doctors. It will help you to prevent foot pain in the long run.
An extremely easy stretch that anyone can do is described below;
Stand with your heels off the edge and make sure that your toes are on a step. Slowly lower your heels and hold this position for 10 seconds before going to the starting position.
You can repeat this 5 to 10 times a day. Do not force your heel to go farther. If it is too much for both of your feet, you can do one foot at a time.
4. Stay hydrated
Hydration plays an essential role in a healthy lifestyle. Many people neglect this important and essential requirement of the body.
Doctors say that dehydration can be a major cause of sore feet in the morning. You should drink 2 liters of water every day. It will not only help to prevent sore feet but also keep you fresh and active.
Make sure to stay hydrated. Drink lots of water, especially when exercising or playing some kind of sport.
I have tried to explain all of the main reasons that can cause sore feet in the morning. Try the above-mentioned remedies, and if they don’t help, I would recommend you to pay a visit to a doctor.