Do you wake up with sharp heel pain when you take your first steps in the morning? Does it feel like a stabbing sensation under your foot that eases as you move but returns after rest? You’re not alone! Morning heel pain is a common complaint, and at Instep of Oakham, our expert podiatrists are here to help you understand the cause and find the best treatment solutions.
Why Does My Heel Hurt in the Morning?
1. Plantar Fasciitis – The Most Common Cause
🔹 Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue connecting your heel to your toes.
🔹 This condition develops due to excessive strain, leading to small tears and inflammation.
🔹 Pain is worst in the morning because the fascia tightens overnight and is suddenly stretched when you step out of bed.
2. Heel Spurs
🔹 Bony growths on the heel bone can form due to repeated stress, often linked with plantar fasciitis.
🔹 While they don’t always cause pain, they can contribute to discomfort and inflammation.
3. Achilles Tendinitis
🔹 Inflammation of the Achilles tendon, which runs down the back of the heel, can cause morning stiffness and pain.
🔹 Common in runners or those who suddenly increase activity levels.
4. Fat Pad Atrophy
🔹 The natural cushioning fat pad under your heel can thin out with age, leading to less shock absorption and pain.
🔹 More common in older adults or those who stand for long hours.
5. Tight Calf Muscles
🔹 Limited flexibility in the calves and Achilles tendon pulls on the plantar fascia, making heel pain worse in the morning.
6. Poor Footwear & Biomechanical Issues
🔹 Flat feet, high arches, or overpronation (excessive inward foot rolling) can put strain on the heel.
🔹 Wearing unsupportive shoes can worsen the problem.
How Instep of Oakham Can Help – Expert Treatment Options
At Instep of Oakham, our leading podiatrists provide a comprehensive assessment and personalised treatment plan to relieve your heel pain and prevent it from coming back.
1. Gait Analysis & Foot Assessment
✅ We analyze your walking pattern, foot posture, and biomechanics to identify the root cause of your heel pain.
✅ A tailored treatment plan is created based on your specific foot structure and lifestyle needs.
2. Custom Orthotics & Insoles
✅ Bespoke orthotics help correct foot alignment, reduce strain on the plantar fascia, and provide arch support.
✅ Heel-cushioning insoles can absorb shock and relieve pressure.
3. Injection Therapy
✅ A highly effective, treatment for chronic plantar fasciitis and heel pain.
4. Stretching & Strengthening Exercises
✅ Calf stretches & plantar fascia exercises help loosen tight tissues and prevent morning stiffness.
✅ Strengthening the foot muscles improves stability and reduces strain.
5. Footwear Advice
✅ We recommend supportive, cushioned shoes with a proper arch to prevent excessive strain on your heel.
✅ Avoid flat, unsupportive shoes that worsen heel pain.
6. Night Splints & Taping Techniques
✅ Night splints keep the plantar fascia stretched overnight, reducing morning pain.
✅ Kinesiology taping offers extra support and reduces inflammation.
7. Lifestyle Adjustments & Pain Relief
✅ Weight management, low-impact exercises, and reducing prolonged standing can significantly help.
✅ Anti-inflammatory treatments such as ice therapy and pain relief gels can ease discomfort.
When to See a Podiatrist?
Book an appointment at Instep of Oakham if you experience:
❌ Persistent heel pain lasting more than 2 weeks
❌ Difficulty walking or standing due to pain
❌ Swelling, redness, or numbness in the heel
❌ Pain that worsens despite home treatments
Final Thoughts
Heel pain in the morning is often a sign of plantar fasciitis or biomechanical issues, but the good news is that effective treatments are available. At Instep of Oakham, our expert podiatrists provide specialised care tailored to your feet, helping you move pain-free.
Book an Appointment Today and take the first step toward lasting relief!
