Why Does My Heel Hurt When I Get Out of Bed? Plantar Fasciitis Advice in Plymouth

You get out of bed, put your foot on the floor and… ouch.

Those first few steps feel surprisingly painful. You hobble towards the bathroom, wondering what on earth you did to your heel while you were asleep.

Then, after you've been moving for a little while, it starts to ease.

Sound familiar?

Morning heel pain is something we regularly hear about from patients. One possible cause is plantar fasciitis, a common foot problem that can make those first steps of the day particularly uncomfortable.

If you're experiencing heel pain and looking for plantar fasciitis advice or treatment in Plymouth, here's what you need to know.

What is plantar fasciitis?

Underneath your foot is a strong band of tissue called the plantar fascia.

It runs from your heel towards the front of your foot and helps support your arch as you stand, walk and move.

Sometimes this tissue can become irritated or overloaded. When that happens, you may develop pain around the heel or underneath the foot.

This is commonly known as plantar fasciitis.

Despite the complicated-sounding name, the important thing to remember is simple: the tissue underneath your foot isn't coping happily with the demands being placed on it.

The next step is understanding why.

Why does my heel hurt when I first get out of bed?

Morning pain is one of the symptoms commonly associated with plantar fasciitis.

While you're asleep, you're obviously not walking around or putting your usual weight through your feet.

Then the alarm goes off.

You stand up, put your foot down and suddenly ask the irritated tissue underneath your foot to take your full body weight again.

Those first few steps can therefore feel particularly sore.

For some people, the pain starts to settle as they move around. It may then return later in the day, particularly after lots of standing or walking.

You might also notice pain when you stand up after sitting for a long time.

What does plantar fasciitis feel like?

People experience heel pain differently, but plantar fasciitis often causes discomfort around the bottom or inside of the heel.

You might notice:

• Pain during your first steps in the morning

• Heel pain after sitting or resting

• Pain underneath the heel or along the bottom of the foot

• Discomfort after being on your feet for a long time

• Pain that improves as you start moving but returns later

• Tenderness around the heel

Some people describe it as a dull ache. Others experience a much sharper pain.

Either way, if you're regularly dreading putting your foot on the floor in the morning, it's worth finding out why.

Why have I developed plantar fasciitis?

There isn't always one obvious cause.

Often, several things are contributing at the same time.

A sudden increase in walking or exercise can place more demand on your feet than they're used to. Spending long periods standing can also play a part.

Your footwear may be contributing too.

Other factors can include the way your foot moves, tightness or weakness around the foot and lower leg, or changes in your normal activity.

This is why simply copying someone else's plantar fasciitis treatment from the internet isn't always the best answer.

Their heel pain isn't necessarily the same as yours.

Can my shoes make heel pain worse?

They can certainly contribute.

If you're experiencing heel pain, take a look at the shoes you spend most of your time wearing.

Very worn shoes, poorly fitting footwear or shoes that aren't suitable for your activities may place additional stress on your feet.

Try choosing footwear that:

• Fits comfortably without squeezing your toes

• Feels secure around your foot

• Is suitable for the activity you're doing

• Has not become excessively worn

• Feels comfortable when you're walking

And before you throw every pair of shoes you own into the bin, remember that footwear is only one part of the picture.

Finding out what is causing your heel pain is much more useful than buying increasingly expensive shoes and hoping for the best.

What can I do about plantar fasciitis at home?

If your heel has only recently started hurting, reducing activities that clearly aggravate it may help.

That doesn't necessarily mean you need to stop moving completely.

Instead, think about what has changed recently.

Have you suddenly started walking much further? Changed your exercise routine? Spent more time standing? Started wearing different shoes?

You may also find that gentle stretching and suitable footwear help manage your symptoms.

However, exercises should be appropriate for you. If something causes significant pain or you're unsure what you should be doing, get professional advice rather than trying to push through it.

Your feet don't award medals for suffering.

Should I walk with plantar fasciitis?

This is a common question, and the answer depends on your individual situation.

Some movement may be perfectly manageable. But repeatedly doing an activity that significantly increases your pain isn't something you should simply ignore.

Pay attention to how your heel responds during and after activity.

If your usual walk leaves you limping, causes a large increase in pain or makes the following morning much worse, that's useful information.

A podiatrist can help you understand how much activity may be appropriate while your heel recovers.

How long does plantar fasciitis take to get better?

This is usually the point where everyone would like us to produce a calendar and circle an exact date.

Unfortunately, feet don't work quite like that.

Recovery varies from person to person.

How long you've had the problem, your normal activities, footwear and the reason the plantar fascia has become irritated can all affect how quickly symptoms improve.

One important point is not to ignore persistent heel pain for months and hope it eventually disappears.

The earlier you understand what you're dealing with, the sooner you can make sensible changes.

Is all morning heel pain plantar fasciitis?

No — and this is important.

Plantar fasciitis is a common cause of heel pain, but it isn't the only possible cause.

Other problems can produce pain around the heel and foot too.

That's why diagnosing yourself based on a quick online search can be misleading.

If your heel pain is severe, keeps returning, is getting worse or is affecting how you walk, it's sensible to have it properly assessed.

If you experience sudden severe pain following an injury, significant swelling, redness or heat, or you're unable to put weight through the foot, seek appropriate medical advice promptly.

How can a Plymouth podiatrist help with plantar fasciitis?

When you visit a podiatrist with heel pain, the first job isn't simply to announce “plantar fasciitis” and send you home with a generic exercise sheet.

We want to understand why your heel hurts.

At Derriford Therapies in Plymouth, we'll talk to you about your symptoms, when the pain started and what makes it better or worse.

We can assess your feet and lower limbs and consider factors such as your movement, footwear and normal activities.

From there, we can explain what we think is happening and discuss suitable treatment and management options.

Depending on your individual needs, this may include advice about:

• Activity and managing the load on your feet

• Footwear

• Exercises and stretching

• Support for the foot

• Changes that may help reduce the chance of the problem returning

The important bit is that your treatment should be based on your feet, your lifestyle and your symptoms.

Plantar fasciitis treatment in Plymouth

At Derriford Therapies, our friendly team of HCPC-registered podiatrists helps patients with heel pain and a wide range of other foot problems.

Our Plymouth clinic has bright, spacious treatment rooms with ground-floor access and a ramp to the left of the shop parade.

There's free and easy parking nearby, and appointments can be booked online. Our reception team is also available if you'd prefer to speak to someone.

We offer evening, weekend and emergency appointments, as well as extended appointments where a problem needs a little more time.

Most importantly, we'll give you clear, honest advice about your feet and the treatment options available.

Don't start every morning with an “ouch”

If those first few steps out of bed have become something you dread, don't simply accept heel pain as part of your morning routine.

And you don't need to spend the next six months buying every insole, stretching gadget and miracle heel cure the internet puts in front of you.

Find out what's actually causing the pain first.

If you're experiencing persistent heel pain and are looking for plantar fasciitis treatment in Plymouth, our HCPC-registered podiatrists at Derriford Therapies can assess your feet and help you understand the best way forward.

Book your podiatry appointment online or give our friendly reception team a call. Your mornings — and your heels — may thank you for it.