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Why Your Feet Hurt When You Wake Up: Seattle's Leading Podiatrist Explains
Why Your Feet Hurt When You Wake Up: Seattle's Leading Podiatrist ExplainsAfter a good night's sleep, waking up should be a pleasure. But many of my patients complain their feet hurt when they get out of bed first thing in the morning. This isn’t surprising. During the night when we’re sleeping our muscles repair themselves, but they also relax and get shorter. When we put weight on our feet first thing in the morning our muscles reactivate. That reactivation can be a morning wake-up call for all kinds of foot conditions.
Here are 5 reasons your feet hurt when you wake up in the morning.
1. Plantar Fasciitis: Seattle's Most Common Morning Foot Pain
The most common reason your feet can hurt in the morning is due to a condition called plantar fasciitis or heel pain. It’s caused by an inflammation of the structure that runs along the bottom of your foot called the plantar fascia. When you sleep this structure tightens up causing pain when you put your feet on the ground first thing in the morning.
What can you do about this pain?
While there are some things you can do on your own to help relieve this condition, most often you’ll need to see a podiatrist, particularly if you have a moderate or severe case.
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Dr. Berg's Home Treatment Protocol for Seattle Patients
Dr. Berg's Home Treatment Protocol for Seattle PatientsMorning Stretching Protocol
To help with the pain first thing in the morning, instead of getting out of bed right away you can use a yoga strap, belt, or towel to stretch your calf muscles. Because your calf muscles are the main structure that tightens up while you sleep this can help relieve that initial pain you feel in the morning. In addition, it’s important to stretch your calf muscles a couple of times a day to keep them loose, particularly after sitting for long periods of time.
Anti-Inflammatory Treatment
To help with plantar fasciitis it’s important to keep down the inflammation. Try icing and massaging your heels using a frozen water bottle and taking an anti-inflammatory medication.
Supportive Footwear Assessment
After 40 years of practice, I can tell you that improper footwear is a major contributor to plantar fasciitis. If your shoes not providing support or if they're old and worn out, get rid of them. Watch the video below to learn how to purchase more supportive shoes.
Avoid Going Barefoot
When you go barefoot you add stress to your plantar fascia. Be sure to wear shoes or slippers with arch support at all times outside or when you're at home.
Activity Modification
Whether you're walking around Green Lake or headed to the mountain, you'll need to reduce your activitiy to heal your plantar fascia. For severe cases, I often recommend a walking boot for my Seattle patients.
Buy Over-the-Counter Inserts
Sometimes over-the-counter inserts may be all you need for mild plantar fasciitis. We recommend Redi-thotics or Powersteps.
When Seattle Patients Need Professional Treatment
While mild plantar fasciitis may respond to home treatment, moderate to severe cases require professional care by a podiatrist. In my Seattle practice I offer:
- Custom orthotics - both traditional and 3D printed orthotics (often most ideal for Seattle athletes)
- Gait analysis - I don't just watch you walk, but will analyze your gait using a computerized monitoring system
- MLS laser - I use this advanced laser to reduce inflammation
2. Achilles Tendonitis: A Common Issue for Seattle Athletes
Achilles tendonitis is another common condition I see in the office that can be more painful in the morning. Instead of the plantar fascia being the root of the problem, the Achilles tendon which runs along the back of the heel is the structure that becomes inflamed.
While this structure plays a different role and is in a different location than the plantar fascia, the causes of this condition are very similar to those of plantar fasciitis. However, it is more commonly seen in athletes.
Treatment of this condition is quite similar to that for plantar fasciitis including reducing inflammation, wearing more supportive shoes, stretching, and wearing orthotics. In addition, because it’s so common in athletes, it’s important to stop activities like running so the Achilles tendon can heal.
Again, while some mild forms of this condition can be treated at home, more moderate or severe versions should be seen by a podiatrist. Untreated Achilles tendonitis place you at higher risk for a Achilles tendon tear or rupture and can also lead to a degenerative form of this condition. To learn more about what else cause Achilles tendonitis, how it’s treated, and prevented by visiting us here.
3. Midfoot Arthritis and Seattle's Aging Population
Midfoot arthritis and another form of arthritis called fibromyalgia can both be more painful with first steps out of bed in the morning.
Midfoot Arthritis
Midfoot arthritis can have many different causes so its treatment can vary. For example, while osteoarthritis of the foot is caused by a breakdown in the cartilage and other tissues in the foot joints, rheumatoid arthritis is an immune disorder and causes inflammation in the foot. Treatment can entail a combination of medications specifically for those disorders, proper shoes, weight loss, cortisone injections, and orthotics.
Fibromyalgia
Fibromyalgia is another type of arthritis. Typically, sufferers will have pain in multiple locations in their body. Because poor sleep is one of the primary causes, it’s not uncommon for the feet to feel more painful first thing the morning. Often the pain will dissipate with movement. Treatments for fibromyalgia in the feet focus primarily on providing better foot support. If a patient has flat feet or pronates it will be important to obtain over-the-counter or custom orthotics to keep the feet in proper alignment. Foot massage and hot foot soaks with Epsom salts can also be helpful. Mild stretching with a belt or yoga strap before getting out of bed can also help reduce foot pain with first steps in the morning.
4. Overall Foot Muscle Pain: Seattle's Weekend Warriors
Overall muscle pain in your feet can occur if you don’t get a good night’s sleep or if your body is not properly conditioned. For that reason, overall muscle pain in the feet is more common in weekend warriors or people who exercise once in a while.
To prevent overall muscle pain in your feet, get proper rest, soak your feet in a moderately hot Epsom salt bath after working out, and give yourself a foot massage. For long term prevention it’s important to train properly for your sport and build up slowly, no more than 10% a week.
5. Foot Cramps: Understanding the Causes in Seattle
In addition to overexertion, foot cramps may also be caused by dehydration, lack of certain nutrients, certain medications, and hormonal factors. Prevention of foot cramps involves getting to the root of the problem with your doctor or podiatrist. Learn more about how to prevent foot cramps here.
Need Relief From Morning Foot Pain in Seattle, Washington? Request an Appointment Now
Don't let foot pain cause you to miss out on the activities you enjoy. Complete the contact form on this page or call our office, the Foot and Ankle Center of Lake City, at 206-368-7000 to schedule an appointment with Dr. Rion Berg.
Most new patients are seen within 1-2 week's time. During your initial visit, Dr. Berg will spend up to 30 minutes getting to know you, your podiatry complaints, and your goals so that he can recommend the treatment best meets your needs. Don’t wait—contact us today.
North Seattle Foot & Ankle Specialist Dr. Rion Berg offers compassionate podiatry care for all foot and ankle problems to those living in Seattle Washington and the surrounding areas. Call us today at 206-368-7000 for an immediate appointment or request an appointment online.
