Heel pain

Morning Heel Pain: A Comprehensive Guide

If you are experiencing acute heel pain symptoms in the mornings, understanding the condition is the first part of the healing process. There is a good chance that you are suffering from Plantar Fasciitis; this usually occurs under the heel or behind it, where the Achilles tendon connects to the heel bone. It can also affect the side of the heel and foot. It badly impacts your day-to-day routine and prevents you from staying active.


Edmonton Foot Health Centre has been providing a wide range of podiatric care services since 1993. Our doctors are experts in treating foot and ankle ailments such as:


• Sports injuries
• Fractures
• Dislocations
• Sprains
• Tendon injuries
• Foot and ankle deformities
• Diabetes-related foot problems
• General foot pain issues


In this blog post, our doctors discuss what causes morning heel pain and what you have to do to avoid it.


What Causes the Heel Pain?

Plantar Fasciitis is an inflammation of the thick tissue (plantar fascia) that connects the heel to the front of the foot. It typically occurs because of sports-related activities, where running or jumping are involved. Some factors contributing to this condition are:


• Obesity
• Poor footwear choices
• Abnormal foot mechanics
• Prolonged standing


Tips for Treating Plantar Fasciitis at Home


Perform stretching exercises
Foot exercises prevent the tissues between your heel bone and your toes from pulling and tightening up. Your tissues are better able to bear your weight when you get moving again. Certain exercises are mentioned below.


  • Drawing an alphabet in the air is a great exercise to stretch the deep muscles within your foot to support the plantar fascia ligament. Use your big toe as a pointer and trace the alphabet as if you were writing.
  • Lie flat on your back while lifting your leg straight in the air. Wrap a towel around the foot’s front and pull on the towel with both hands while stretching your foot sole. This exercise stretches the calf muscles and the tissues in the foot’s bottom.
  •  Toe crunches can specifically strengthen the tissues under the plantar fascia ligament. Curl your toes downward like you are trying to pick up a pen with the sulcus of your toes.

Perform these exercises every day for at least five minutes before you get out of bed.


Wear proper footwear
Ensure you get a good fit and try to avoid flat shoes that don’t offer support. Proper shoes that match your foot’s biomechanics will help with your arch support.
Avoid walking barefoot around the house as it can stress the tissues in the foot’s bottom.

Apply ice to your feet
Hold an ice pack under your foot’s bottom for 15 minutes or roll your foot over a frozen water bottle for five minutes, three times a day. Also, use this treatment after any strenuous activity or continuous periods of sitting or standing. 


Wear a splint
A splint can be used to keep your foot and ankle in a comfortable position while you sleep. This helps a lot in relieving morning heel pain.


Let Us Help

At Edmonton Foot Health Centre, we offer accurate podiatric care to or patients. We believe in honest communication with our patients and provide clear explanations regarding their treatment. We also provide a range of products, such as foot bath products, custom-made orthotics and diabetic socks.


Read our blog post - WHAT FOOT DOCTORS SUGGEST TO PREVENT TOENAIL FUNGUS – for knowledge on preventing toenail fungus.


Call us to learn more about our services.

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