Feeling heel pain as soon as you start walking in the morning can be a frustrating experience. This sensation, often sharp and acute, can quickly affect your daily life and limit your mobility. But where does this pain come from? And most importantly, how can it be effectively treated? In this article, we explain the common causes of heel pain, particularly the type felt upon waking, and the best solutions to relieve it.
Why does the heel hurt upon waking up?
The pain in the heel, particularly at the beginning of the day, is often associated with a common condition called plantar fasciitis. This is an inflammation of the plantar fascia, a band of tissue that connects the heel to the front of the foot and plays a crucial role in shock absorption during walking. During the night, this tissue tends to contract and stiffen. Thus, when you take your first steps in the morning, the sudden stretching causes sharp pain.
The main causes of plantar fasciitis and heel pain
- Overuse or intense physical activities: People who spend long hours standing or engage in high-impact sports, such as running, are more likely to develop plantar fasciitis.
- Poor shoe choice: Wearing ill-fitting shoes, without sufficient arch support, can increase tension on the plantar fascia and cause heel pain.
- Flat feet or high arches: These types of foot morphology increase pressure on certain areas, including the heel, making these individuals more vulnerable to pain.
- Overweight: An excess of weight puts more pressure on your feet, particularly on your heels, which can contribute to the onset of pain upon waking.
- Aging: With age, the structure of the plantar fascia loses elasticity, which can lead to more frequent pain in the heels.
Symptoms of plantar fasciitis
In addition to the pain felt in the heel during the first steps after getting up, plantar fasciitis can also manifest as:
- A throbbing pain that intensifies after prolonged periods of rest or inactivity.
- A discomfort in the heel that decreases after a few minutes of walking, but may return at the end of the day.
- A sensitivity in the heel when pressure is applied or when standing for a long time.
If these symptoms persist, it is essential to consult a podiatrist for an accurate diagnosis and an appropriate treatment plan.
Solutions to relieve heel pain
- Custom orthotic insoles: One of the most effective solutions for treating heel pain is to wear orthotic insoles specifically designed to support the arch of the foot and distribute pressure across the entire foot. These custom insoles are particularly recommended for individuals suffering from flat or high arches.
- Proper footwear: Choosing shoes with good arch support and adequate cushioning is crucial for preventing and alleviating heel pain. Opt for comfortable and well-fitting shoes that are suitable for your foot type and activity.
- Stretching and exercises: Targeted stretching exercises can help loosen the plantar fascia and reduce tension. Calf and arch stretches are particularly recommended, especially in the morning before getting out of bed.
- Rest your feet: If you are experiencing intense pain, it is important to reduce your activities and rest your feet. Apply ice to the painful area to reduce inflammation and temporarily relieve the pain.
- Night splints: In some cases, night splints may be prescribed to keep the foot in a stretched position and prevent the fascia from contracting during the night, thereby reducing morning pain.
Preventing long-term heel pain
- Maintaining a healthy weight: Reducing excess weight helps to decrease the pressure on the heels.
- Regularly change shoes: Wear quality shoes and replace them when the cushioning starts to wear out.
- Strengthening the muscles of the foot: Foot and calf strengthening exercises help improve stability and reduce the risk of injuries.
Why consulting a podiatrist for heel pain is crucial
A podiatrist is the healthcare professional best qualified to diagnose the precise cause of your heel pain and offer you a personalized treatment plan. Whether you are suffering from plantar fasciitis or another condition, a consultation with a podiatrist will allow you to obtain a care plan tailored to your situation.