You want to wake up feeling refreshed every morning, but that’s hard to do if you’re dealing with foot pain with your first steps out of bed. And for many, this pain isn’t mild. Those first few steps feel like they are tearing or straining some soft tissues on the underside of their foot. Does this sound familiar?
Tearing Foot Pain In The Morning
We’re not saying that this is always the case, because it’s possible that your morning foot discomfort is caused by something like like bone spurs or ankle arthritis, but if the sensation can best be described as a tearing sensation, the first condition your doctor will work to confirm or disprove is what’s known as plantar fasciitis.
Plantar fasciitis is a condition in which the thick band of tissue that runs from your heel to your midfoot (known as the plantar fascia) becomes inflamed or torn. This typically occurs as a result of overuse or repetitive stress on the area. And while symptoms can be present at any point throughout the day, the reason they are usually worst in the morning is because your plantar fascia typically shortens as it remains in a relaxed state for hours while you’re sleeping.
With the first few steps you take in the morning, the plantar fascia becomes stretched and has to handle the weight of your body, so it is lengthening and being stressed. This can lead to pain as microtears occur or the inflamed tissue is asked to become active.
Treating Tearing Foot Pain In The Morning
If you’re dealing with a tearing sensation as you step out of bed in the morning, here are a couple things you’ll want to do.
See A Foot Specialist – In order to successfully treat the condition, you have to know exactly what you’re dealing with. Your foot specialist can confirm or rule out plantar fasciitis and help set you up with an individualized treatment plan.
Physical Therapy Exercises – Physical therapy exercises to strengthen nearby supportive structures can help take pressure off the plantar fascia. These exercises can also be performed first thing in the morning to help your foot transition to an active state before you bear weight on the area. 2-3 minutes of stretches before you get out of bed can help prevent that tearing sensation with your first few steps in the morning.
Activity Avoidance – You aren’t just going to stay off your feet for six weeks while your plantar fascia mends, but at the same time, if you keep doing the same activities as before your pain, nothing is going to change. Back off the running route for a weight room routine that puts less stress on your feet, and step away from athletics to allow your body to heal. Short-term rest can prevent long-term pain or a worsening condition.
Weight Loss – Finally, if you strive to lose some weight, you’ll inevitably take some of the stress off your feet with every step you take. Monitor your diet and work to get towards a healthy weight, and your condition should improve.
Paired with anti-inflammatory medication or over-the-counter pain relievers, we’re confident that you can rid yourself of this morning discomfort that makes the first few steps of the day painful.