Why do my heels hurt in the morning? The sharp, stabbing pain you feel in your heels with those first few steps can put a damper on your morning. This experience is common, especially among people in New Jersey. But why do your heels hurt in the morning? Understanding the reasons behind this heel and foot pain can help you find relief.
Most Common Reason: Plantar Fasciitis
Why do my heels hurt in the morning? The most common reason your heels hurt in the morning is plantar fasciitis. This condition involves inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot. It connects your heel bone to your toes and supports the arch of your foot.
When you sleep, the plantar fascia tightens up. Your feet are usually in a position that shortens this ligament. As you take your first steps in the morning, the plantar fascia stretches out, causing intense pain. This pain often feels like a sharp, stabbing sensation at the bottom of your heel.
The discomfort usually subsides after a few minutes of walking. But it can return after periods of rest or prolonged sitting. This cycle of tightening and sudden stretching is why your heels hurt in the morning and after sitting for a while.
Other Causes of Morning Heel Pain
While plantar fasciitis is the most common cause, other conditions can also make your heels hurt in the morning. If you’re still confused about your question, “Why do my heels hurt in the morning?” here are other causes that may fit what you’re experiencing:
Achilles Tendonitis
Achilles tendonitis is another common cause of heel pain. This condition involves inflammation of the Achilles tendon, which connects your calf muscles to your heel bone. The pain from Achilles tendonitis is usually located at the back of your heel and may worsen in the morning.
Like plantar fasciitis, the Achilles tendon tightens during sleep. When you start moving in the morning, the sudden stretching of this tight tendon can cause pain. If you feel pain above your heel or in the back of your ankle, Achilles tendonitis might be the culprit.
Haglund’s Deformity
Haglund’s deformity is a bony enlargement on the back of your heel. This condition is often associated with wearing shoes that have a rigid back, like high heels or men’s dress shoes. The rigid shoe material rubs against the bony bump, causing irritation and pain.
If you notice a painful bump on the back of your heel, along with swelling and redness, Haglund’s deformity could be the cause. The pain might be worse in the morning if your shoes aggravated the bump the day before.
Heel Bursitis
Heel bursitis is inflammation of the bursa, a small sac of fluid that cushions the area where the tissues rub against each other. There are two types of heel bursitis that can cause morning heel pain: subcalcaneal bursitis and retrocalcaneal bursitis.
Subcalcaneal bursitis occurs between the Achilles tendon and the skin at the back of your heel. This type of bursitis is often linked to Haglund’s deformity and is aggravated by ill-fitting shoes. Retrocalcaneal bursitis occurs between the heel bone and the Achilles tendon. Both types can cause morning pain as the inflamed bursa rubs against surrounding tissues when you start moving after a period of rest.
Stress Fractures
A stress fracture in the heel bone, also known as the calcaneus, can cause persistent heel pain. This type of fracture often develops from overuse, particularly in athletes or individuals who engage in repetitive impact activities.
Stress fractures start as small hairline cracks in the bone. Over time, these cracks can become more painful, especially after periods of rest. If you have a stress fracture in your heel, you might feel pain when walking that gets worse throughout the day. Morning pain can be less intense but may increase as you put more weight on your foot.
Plantar Bone Spurs
Plantar bone spurs are bony growths that develop on the heel bone. They form as a result of long-term, repetitive straining of the plantar fascia. These spurs are relatively common, but they don’t always cause pain. However, when they do, the pain can be sharp and persistent.
Bone spurs can irritate the surrounding tissues, especially the plantar fascia. If you have a bone spur, you might feel a sharp pain in the heel when you first stand up in the morning. The pain may lessen as you move around but can return after periods of inactivity.
Self-Care Tips for Morning Heel Pain
If your heels hurt in the morning, there are several self-care steps you can take to alleviate the pain. These tips can help reduce inflammation, stretch the affected tissues, and prevent further damage.
Stretching Exercises
Stretching your calves, Achilles tendon, and plantar fascia before getting out of bed can help ease morning heel pain. Gentle stretching helps to loosen the tight tissues, reducing the sharp pain when you take your first steps.
Plantar Fascia Stretch
While seated, cross the affected foot over the knee of your opposite leg. Grasp the toes of your painful foot and gradually draw them toward you in a controlled manner. You should experience a stretch along the underside of your foot. Hold this position for 15-30 seconds and perform the stretching exercise repeatedly.
Calf Stretch
Position yourself facing a wall with your hands at approximately eye level. Step back with the foot experiencing discomfort, keeping the other foot forward and bending the knee, while maintaining the back leg straight. Lean towards the wall until you sense a stretch in the calf of your back leg. Maintain the position for 15-30 seconds and perform the stretch multiple times.
Proper Footwear
Wearing supportive shoes, even at home, can make a significant difference. Avoid going barefoot, as this can put additional strain on your plantar fascia. Choose shoes with good arch support and cushioning to reduce heel pressure.
Rest and Ice
You need to rest to heal. Avoid activities that aggravate your heel pain. Applying ice to the affected area can help reduce inflammation and numb the pain. Ice your heel for 20 minutes using a frozen water bottle several times a day, especially after activities that cause discomfort.
When to See a Podiatrist for Morning Heel Pain
While self-care can help manage mild heel pain, persistent or worsening pain requires professional attention. If your heels hurt in the morning regularly, it might be time to see a podiatrist. At Haro Podiatry Center in Clifton, New Jersey, we specialize in diagnosing and treating foot and ankle conditions, including heel pain.
How Heel Pain in the Morning is Diagnosed in the Clinic
A podiatrist can provide a thorough examination to determine the exact cause of your heel pain. This might include a physical examination, imaging tests, and a review of your medical history. Understanding the root cause of your pain is the first step toward effective treatment.
Treatment Options to Expect from a Podiatrist
Treatment for heel pain depends on the underlying cause. For plantar fasciitis, treatment in New Jersey might include custom orthotics, physical therapy, or cortisone injections. For conditions like Achilles tendonitis or Haglund’s deformity, treatment might involve modifying activities, using supportive footwear, or even surgery in severe cases.
Don’t Let Morning Heel Pain Hold You Back
Morning heel pain is more than just an inconvenience. It’s a sign that something in your foot needs attention. Whether it’s plantar fasciitis, Achilles tendonitis, or another condition, understanding why do my heels hurt in the morning early can prevent further complications.
If your heels hurt in the morning, don’t wait for the pain to go away. At Haro Podiatry Center, we understand how painful and disruptive foot problems can be.
If you’re a New Jersey resident having questions like “Why do my heels hurt in the morning?”, feel free to contact us to schedule an appointment today or call 973-777-5771. Let us help you reclaim your active, healthy life. Our expert team is here to help you find relief and get back on your feet.
