People often complain about heel pain after stepping out of bed barefoot in the morning. The pain subsides shortly after mild stretching or walking in comfortable footwear. But why does it happen in the first place?
Read this guide to understand what causes this pain and does it hint at something serious? Moreover, learn to manage to avoid this pain through tips like massaging, ice therapy, taking multivitamin tablets, and more.
Stiffness in The Heels After Long Resting Period
There are many reasons why your heels could be hurting in the morning. Sometimes it goes away in a few minutes but might also get overbearing and need medical attention in some cases. Understand more through the pointers below:
1. Plantar Fasciitis
Plantar fascia is the thick ligament that cushions your heels. In the morning, this ligament has low stretchability and blood supply, causing pain as it stretches with movement. This condition is called plantar fasciitis. It is soon alleviated with a few minutes of activity.
The condition of plantar fasciitis is common among athletes, runners, or those who walk a lot. Wearing comfortable footwear with right padding or massaging the area a bit can relieve the pain.
2. Achilles Tendinitis
Achilles tendon is a strong band of tissue that connects the calf muscles to the heel bone. Inflammation in this band can lead to pain and stiffness. After resting, this area is less in motion which can lead to less circulation and pain. This pain may stay throughout the day and is generally not that serious.
3. Rheumatoid Arthritis (RA)
This condition affects joints causing pain, stiffness, and swelling. If it’s arthritis, it may affect the joints of both sides of the body symmetrically, like both heels, ankles, knees, etc. It is a chronic autoimmune condition that requires medical attention.
4. Stress Fracture
Overuse of heel, injury, and intense activities can lead to stress fractures, making it hurt to walk. This can last for weeks. The pain usually lasts throughout the day. It can be treated with painkillers and completes rest and isn’t serious.
Tips and Remedies to Treat Pain in the Heels
Follow these tips to treat heel pain in the morning and prevent it from coming back:
- Avoid walking barefoot on hard surfaces, especially first thing in the morning.
- Use orthotic inserts or heel cups to relieve pressure on the heels.
- Stretch your calves and Achilles tendon daily to reduce tension on the heel.
- Apply ice to the heel for 15-20 minutes to reduce inflammation.
- Wear supportive shoes with cushioned soles and proper arch support.
- Rest and reduce activities that worsen the pain, like running or jumping.
- Consume a diet rich in anti-inflammatory nutrients such as omega-3 fatty acids from fish oil, nuts, and seeds.
- Take multivitamin supplements to get vitamin D, K, C, along with zinc, and other micronutrients that are essential for antioxidant effects, better muscle, and bone health for pain relief.
- Try over-the-counter anti-inflammatory medication if needed, after consulting a doctor.
In a Nutshell
Heel pain can be frustrating, but with the right combination of rest, massage therapy, activity, proper support, and simple home remedies, it’s often manageable and reversible. If the pain persists or worsens over more than a week, it is advised to consult a healthcare professional for long-term relief and prevention.
