Do you have foot pain when you get up or step in the morning? Unfortunately, foot stiffness and pain are a common occurrence for many peoplePart of their morning routine. From average pain to chronic illnesses, the reasons can be very different. Here are 5 common causes of morning foot pain, as well as helpful tips on what you can do about it.
1. Blood flow to the feet and legs was restricted
When we sleep, our body rests. But joints, tendons and muscles need movement in order to be sufficiently supplied with blood, strong and flexible. So the lack of movement while sleeping can lead to a feeling of stiffness when getting up. As soon as you start moving, you increase blood flow to your feet, which also warms the tissues and theElasticity and mobility improved.
The solution:Move. Most morning stiffness goes away with a few minutes of walking around. Alternatively, do a few stretching exercises in bed before getting up.
2. You put too much strain on your feet the day before
Often the extent of morning pain is related to the level of stress your feet were exposed to the day before. Whether you did a hard workout, ran 15 miles, or worked in the garden, any type of exercise will tire your feet. This means that if your feet are sore and stiff the day after, it could be delayed onset muscle soreness (also known as DOMS).
Muscle soreness is usually caused by microtears in the muscle fibers.Even after a massageyou can have sore muscles. When this overload occurs, the body performs rebuilding and repair processes at night to heal these micro-tears. In other words, the healing process itself can also cause foot pain when standing up.
The solution:If delayed onset muscle soreness is the cause of your stiffness, don't worry. Your body typically repairs itself within 24 to 72 hours.Fascia rollers, stretching exercises, good sleep and proper nutrition can speed up the healing process.
Still, pay attention to your pain. If you repeatedly have discomfort in the morning, it may be a sign that you are overexerting your feet, which can lead to injury. To avoid this, make sure you find a balance between activity and rest.
3. You have an injury
Frequent foot pain in the morning is one of the first signals that you are on the way to a more serious problem or an overuse injury like the chronic oneTendinopathywhich causes long-term inflammation, irritation or impairment of the tendons. A form of tendinopathy known asPlantarfasziitisis one of the most common causes of heel pain, according to the Northshore University Health System. This condition occurs when the plantar fascia, which runs under the foot from the heel to the ball of the foot, becomes inflamed.
The solution:Chronic problems require complex solutions. To ease the discomfort, you should try to reduce activities that cause pain in your feet and stretch daily. If the pain persists, you should consult a doctor or physical therapist who can help you create an appropriate treatment plan.
The best way to correct a long-standing tendon problem is with a slow and steady approach to loading the tissue to promote healing, such as: B. a graduated running program or a targeted exercise program for a specific joint.
4. You have arthritis
Chronic foot pain, stiffness, and swelling can also result from joint inflammation and indicate arthritis. Osteoarthritis - the most common type - is usually associated with aging, but other factors can increase your risk, such as: B. Joint injuries, obesity, genetics and anatomical problems such as joint shape and alignment, according to the Cleveland Clinic. For an accurate diagnosis you should consult a doctor.
The solution:To reduce stress on your feet, switch from high-impact activities (like jogging or tennis) to lower-impact activities (like swimming or cycling), according to the American Academy of Orthopedic Surgeons (AAOS).
Maintaining a healthy body weight also helps reduce stress on joints, leading to less pain and better function, while physical therapy can improve your flexibility and range of motion and strengthen the muscles in your feet, according to the AAOS.
Additionally, your doctor may recommend that you wear custom-made shoes or orthotics (shoe inserts), which can relieve pressure on your feet and reduce your pain.
5. You have foot pain because of the wrong shoes
Another reason your feet might feel uncomfortable in the morning? Ill-fitting shoes.
A review published in July 2018 in the “Journal of Foot and Ankle Research” found that improperly fitting shoes were linked to foot pain and foot disease. Additionally, wearing shoes that don't fit properly was fairly common: Between 63 and 73 percent of participants wore shoes that didn't fit either the width or length of their feet.
The solution: Get a new pair of shoes that fit you properly. Here are some tips from Harvard Health Publishing to help you choose comfortable shoes:
- Since your foot naturally expands during the day, it's best to buy shoes in the afternoon.
- When trying on shoes in the store, always wear the same type of socks that you plan to wear with the shoes.
- Whenever you buy shoes, ask a salesperson to measure both of your feet. If one foot is larger, choose the size that fits the larger foot.
- When standing in the shoes, make sure you have a little wiggle room at the toes. Ideally, you should have about an inch of space between the longest toe and the end of the shoe.
- Take a quick walk around the store in the shoes. If they are tight, pinch or slip, they don't fit properly.
- Shoe size – which can vary from manufacturer to manufacturer – doesn't always tell the whole story. Judge based on your own well-being.
- The width of a shoe is just as important as the length. If your foot feels squashed, ask if the shoe comes in a wider size.
Choosing shoes with good arch support and a cushioned sole can also help, according to Northshore University Health System.
