For some, it’s a sharp, burning pain along the sole of the foot. Or maybe a tightness in your heels or stiffness in your toes. No matter what type of morning foot pain you experience, having your first step be an uncomfortable one, can be a frustrating start to the day. 

Below are three of the most common causes along with some simple solutions that can help provide relief.

Plantar Fasciitis

The ligaments that stretch from your heel to your toes, are called plantar fascia. They support your arch and absorb pressure when you walk and run. When these ligaments become inflamed, it results in a condition called Plantar Fasciitis, with sharp or burning pain, often in the heel area and often first thing in the morning. Gently rolling a small ball along your arch 2-3 times a day is a great way to release pressure and soothe the ligaments.

Achilles Tendonitis

Found in the back of your heel, your achilles tendon supports every movement you make. If overstressed or injured, it can become inflamed and tender. Early in the morning, it may feel stiff and will continue to nag the more you use it throughout the day. Rest is key, but gentle stretching can help prevent recurrence. First thing in the morning, loop a towel around one foot and slowly pull backwards, to loosen and stretch your calf and heel. 

Arthritis

Ankle swelling or pain in the toe joints is a common symptom of arthritis. It occurs when cartilage wears away and the bones of your joints rub together causing discomfort and inflammation. It can be due to age-related wear and tear, or immune system dysfunction like in the case of rheumatoid or psoriatic arthritis. Gently rotating the ankle clockwise and then counterclockwise can help reduce stiffness and an epsom salt soak can help reduce pain.

Sources: Cleveland Clinic