Why You Have Aching Feet in the Morning & What to Do About It

Your alarm clock just went off and as you get up, you notice pain in your feet. Aching feet in the morning can be quite disconcerting. After all, your feet carry you through life. We'll bet you're here because you're wondering: what's wrong with my feet?

Plantar fasciitis and Achilles tendonitis can cause pain in the bottom of the feet during long rest periods, such as sleeping overnight or sitting at a computer for eight hours. While this sensation can be frightening, the good news is that it's unlikely to be serious.

While these two conditions are the likely culprits, there are several reasons for aching feet in the morning. Let's delve into some of the most common causes for foot pain in the morning and what you can do about it.

Why Do My Feet Ache in the Morning?

There can be several reasons why you have aching feet in the morning. However, before we dive in, let's review the foot in general so we can fully understand where the pain stems from.

The plantar fascia stretches down the bottom of the foot, connecting the heel to the front of your foot and supporting the arch. Being a ligament, it's drawn taut beneath your foot's arch.

However, the plantar fascia can tear if subjected to too much force and stress, producing inflammation and irritation. The discomfort from the ligament will be concentrated in the heel or arch of the foot. The pain will linger as the injury grows and worsens, causing additional foot aches in the morning. The ache will only appear later when you put weight on the plantar fascia after a long period of rest.

The 5 Most Common Causes of Aching Feet in the Morning

1. Plantar Fasciitis

   As we've already discussed, if the bottom of your feet hurt in the morning, it's most likely plantar fasciitis. This ailment can be caused by a variety of factors, including:

   • Age - Between 40 and 60, plantar fasciitis is the most frequent.
   • Physical activity - High-impact exercise like long-distance running, leaping exercises, ballet dancing, and aerobic dance are all activities that put a lot of stress on your heel and connected tissue, which can lead to early-onset plantar fasciitis.
   • Foot structure - The way weight is distributed along the plantar fascia is affected by being "flat-footed," having abnormally high arches, or an irregular walking style.
   • Obesity - The plantar fascia is put under additional strain when gaining weight.
   • Occupation - Aside from sports, industrial employees, retail clerks, teachers, nurses, and anyone who spends most of their day walking or standing on hard surfaces is at a higher risk of developing plantar fasciitis.

   To relieve the pain, try massaging your feet regularly, icing painful areas nightly, and invest in plantar fasciitis insoles for additional support while out and about.

2. Arthritis

   Rheumatoid arthritis (RA) can cause pain and deformity in the joints. The body fights against itself in RA, targeting the fluid within the joint lining and the joints themselves, becoming inflamed and painful. This form of arthritis might cause foot pain after sleeping, and the soles of your feet may even feel so sore that you can't walk on them when you wake up.

   There are several therapies that can help alleviate symptoms and halt the course of Rheumatoid arthritis. Anti-inflammatory drugs, orthopedic shoe inserts, braces, and other devices are frequently used to reduce the severity of arthritis.

3. Fallen Arches

   This ailment (also known as flat feet) occurs when your arches are low or for some, non-existent. When you stand, a large part of the sole of your foot, instead of simply your heel and front pad, touches the ground due to the lack of arch.

   While flat feet do not cause pain in and of themselves, they can induce uncomfortable swelling in the arch and heel. The absence of support for the ligaments and foot muscles creates strain, resulting in discomfort.

   If you experience foot discomfort first thing in the morning and suspect you have flat feet, see a podiatrist to get a formal diagnosis. They may then prescribe treatment including stretches and correct footwear to help you manage your discomfort. You should also invest in the right arch support insoles for your feet.

4. Bone Spurs

   A bone spur develops when a bone grows improperly, rubbing against other tissues or nerves in the region, producing discomfort. A bone spur is most commonly seen in the heel area and can produce excruciating pain, especially first thing in the morning.

   You're more likely to have a bone or heel spur if you have plantar fasciitis, as they are frequently a side effect. If you're worried about a bone spur, schedule a visit with your doctor – an MRI scan is typically needed to accurately identify this condition.

5. Wearing the Wrong-Sized Shoe

   Last but not least, ill-fitting shoes can lead to painful feet in the morning. If you have a pre-existing foot problem requiring specific footwear, your shoes should always fit precisely and provide enough arch support.

How to Relieve Sore Feet in the Morning

Your feet spend a lot of time on the job, whether walking about, standing for lengthy periods, or exercising. There are several home remedies for aching, tired feet. In most cases, a combination of activities will aid in the rejuvenation of your feet.

Over time, these treatments may help to ease your hurting feet. Don't expect immediate results, you have to be patient. Trying more than one of these suggestions at a time may help relieve your foot pain more quickly than performing them one at a time.

Have a Foot Bath

If the balls of your feet hurt in the morning, try soaking them in a warm bath. You may use Epsom salts in a foot soak to help alleviate foot discomfort and swelling (edema). Another enticing option for your foot soak is baking soda, although this item is more suited to treating skin problems as opposed to swelling or pain.

Stretch Your Feet

Just like you stretch before and after exercising, the muscles in your feet can benefit from some stretching as well. Curling your toes for a few seconds after flexing, pointing, and flexing them can help you avoid cramps and increase flexibility. Keeping your feet flexible might help you avoid foot pain.

Exercise Your Feet

Performing foot exercises can strengthen your muscles and provide additional support throughout the day. The most effective workout method is walking to keep your feet supple and healthy. Avoid a sedentary lifestyle, which can contribute to obesity and the soles of feet sore in morning. A pedometer might be an excellent tool if you want to keep track of how many steps you take each day.

Exercises that focus on resistance can help strengthen your feet and alleviate any potential future problems. Use weights or resistance bands to improve your feet. Even the weight of your own body may be used as a form of resistance training.

Purchase Insoles

Custom orthotics can relieve the discomfort by providing support when standing or walking. They have been demonstrated to help reduce back foot discomfort and sore soles of feet in the morning. Ensure you take steps to purchase tried and tested insoles like those provided by Tread Labs.

Say Goodbye to Aching Feet in the Morning

The best way to treat foot pain is to prevent it from happening in the first place. Give your feet the support they need with orthotic insoles. With extra firm, medical-grade support that doesn't sacrifice comfort, Tread Labs gives you the relief you need to go forward in life.

With precision-fit arch support and a deep heel cup to support your feet, our semi-custom insoles can get you back in the game. Tread Labs' revolutionary two-part insole technology is built to last, and the molded arch supports come with our Million Mile Guarantee. Contact us to find your fit today!