Have you ever woke up in the morning, and once you put your feet on the ground, experienced a stabbing pain? Or did someone touch your feet while sleeping, and you feel like something hit you hard?
For athletes, or after a long tiring day, experiencing foot pain in the morning may seem normal. Sometimes, due to extra stress and workout, the foot is swollen. But a stabbing or pinching pain that doesn’t let you stand is something you shouldn’t ignore.
This condition of the aching foot in the morning can have many causes including Plantar Fasciitis, Extensor Tendonitis, or even a bone injury. If the pain is there for some time in the morning and softens later, then it must be in the early stage. But ignoring the signs and constant morning foot pain may damage the muscles permanently.
Let us look at what can be the main culprit for your morning foot pain and how you can self-cure it and prevent getting it again.
Two Major Causes of Foot Pain in the Morning
Two major causes of morning foot pain are extensor tendonitis and plantar fasciitis. Both are related to the muscles of the feet, and it is hard to identify which one is causing the pain.
The pain location and symptoms are slightly different, and here are some tips to differentiate between them.
Extensor Tendonitis
Tendons are the body’s connective tissue that connects the bones with the muscles. Extensor tendons in the feet and hands lets you move the feet and fingers up and down. Swelling and injury of these muscles is known as a condition called extensor tendonitis.
The pain of extensor tendonitis is usually accompanied by swelling and bumps on the upper side of the feet. Also, it causes difficulty in walking, standing, or running.
Causes of Extensor Tendonitis
Some injuries or heavy load falling on the feet or wrong steeping while running or workout may cause the extensor tendon of the foot to stretch or get injured. Other causes can be:
- Too tight shoes
- Walking or running on an uneven surface
- Extra vigorous workout
- Twisting of the foot or falling on foot at something pointed
Symptoms of Extensor Tendonitis
Noticeable symptoms of extensor tendonitis are:
- Pain in feet while walking or running
- Pain is usually localized in the upper area on top of the bridge of the feet
- Stiffness in feet while exercising or activity
- Burning or redness in upper feet
Be aware, though, in case of persistent pain with no other symptoms, a doctor’s intervention is required to physically examine or view an x-ray to check if it’s either the muscular pain or bone injury. So, please do not diagnose yourself with prolonged pain.
Treatment of Extensor Tendonitis
Some simple remedies to help extensor tendonitis pain are:
- Proper rest of foot for some hours, preferably lying the feet a bit higher on pillows or couch
- Icing the affected area to ease the pain and swelling
- Wearing warm and tight bandages, braces, or ankle support band
Further, a qualified doctor might recommend the following steps to be taken:
- Physiotherapy to regain muscle health and movement
- Taking any NSAIDs or steroid shots to reduce the pain
- In severe cases, surgery may be required
Prevention of Extensor Tendonitis
Beacuse the extensor tendons have a very minimal fatty layer, they are prone to injuries. Here are some tips to keep you safe from extensor tendonitis:
- Always wear the proper size and perfect fitting shoes
- Use shoes for a workout designed for it like running shoes, sportswear, etc
- While exercising, do warm-up before and take the intensity gradually up
- Practice proper stretching after exercise
- Never force the muscle more than they can handle
- Once your feel pain, stop right there
Plantar Fasciitis
The plantar fascia is a ligament that connects the heel of the foot with the toe. Inflammation of this ligament or injury may cause severe pain while standing up or walking and is known as plantar fasciitis.
This ligament supports the arch of the foot; while sleeping or in a relaxed position, the ligament gets shrunk, which is why the pain is intense in the morning.
Causes of Plantar Fasciitis
Apart from a sudden injury or muscle stiffness caused by mineral deficiency, the common causes of plantar fasciitis are:
- Prolonged standing activity, dancing, or running
- Obesity and improper posture while walking
- Intense workout without warm-up or beyond strength point
- Having flat feet or an extra high foot arch
Plantar Fasciitis is the most common type of heel injury in athletes or dancers because repeated impact while jumping or running on the ligament causes it to strain or get twisted, which may then cause pain.
In most cases, the pain is not there during the activity but once you rest and stand back or try to move your feet in the morning, the heel hurts like it’s been stabbed.
Symptoms of Plantar Fasciitis
The most common symptoms of plantar fasciitis are:
- Stabbing pain in the heel or near the heel area
- Swelling or hardening of heel
- Redness or burning sensation
Treatment of Plantar Fasciitis
To help this heel pain, some possible remedies are:
- Do some warm-up or stretches in the morning
- Rest the foot properly and give it ample time to heal
- Ice the area
Roll a ball under the feet to loosen up the ligament
Please note. If you are unsure or if the pain persists, that is a signal to visit a doctor.
Prevention of Plantar Fasciitis
While it’s one of the most occurring foot injuries in athletes, here are some tips to prevent it from occurring or worsening:
- Reduce those extra pounds
- Work on your gait
- Wear form-fitting shoes
- Use arches or other orthotics to ensure proper support and weight distribution over the feet
- Practice proper warm-up and cool down stretches after a workout
How Stretching in the Morning Can Help with Foot Pain?
Stretching first thing in the morning in bed or while sitting with your feet down is very beneficial to alleviate and prevent these muscle conditions. While you stretch, the muscles and ligaments will warm up and relieve themselves, thus easing the pain and stiffness.
Stretching will also prepare your feet before you finally put pressure on them while standing. This prevents further injury or strain over the muscle and ligaments. Also, in the case of extensor tendonitis, stretching may help reduce muscle soreness and swelling so as, making standing and walking easier and less painful.
Stretching in the morning as a habit reduces the chances of injuring the foot muscles or ligaments due to improper walking, uneven ground, or being overweight. The blood flow and flexibility in the muscles are enhanced and joints also get in full motion without any stress.
Final Thoughts on Foot Pain in The Morning
In addition to these major foot pain causes, there are many other reasons for morning foot pain like plantar warts, bone spurs, an underlying condition of arthritis, or calcium and vitamin D deficiency.
Without doubt, stretching regularly in the morning lessens the chances of muscle degradation and injuries. Stress from the day-before activity may cause morning foot pain, but it relives itself usually within a short amount of time.