You roll out of bed, take that first step—and boom! A sharp pain shoots through your heel like you just stepped on a LEGO. If this sounds familiar, you’re not alone. Morning heel pain is a common complaint, and there are several reasons it happens. The good news? Most are treatable, and your mornings don’t have to start with a wince.
Already tired of limping to the coffee maker? Don’t wait! Book an appointment today and get a personalized treatment plan.
Here’s a quick look at the usual suspects.
Plantar Fasciitis
The most common cause of morning heel pain. The thick band of tissue along the bottom of your foot tightens overnight. When you step out of bed, it stretches suddenly. That’s when the pain hits!
Achilles Tendinitis
Pain in the back of your heel? This might be Achilles tendinitis. The tendon stiffens while you sleep, and those first steps stretch it uncomfortably. Overuse, tight calves, or poor footwear are often to blame.
Heel Spurs
Heel spurs are bony growths that sometimes form alongside plantar fasciitis. On their own, they’re not always painful, but they can irritate soft tissue and cause inflammation.
Tarsal Tunnel Syndrome
A pinched nerve near your ankle can cause pain, tingling, or burning sensations in your heel and arch. It’s like carpal tunnel, but in your foot.
Bursitis
There’s a small fluid filled sac (called a bursa) in your heel that can get inflamed from pressure or repetitive motion. When irritated, it causes a deep ache or tenderness.
Fat Pad Atrophy
Over time, the natural cushion under your heel can thin out, especially with age or high impact activity. Less padding means more pain when your heel hits the ground.
Stress Fracture
Especially in athletes or active people, tiny cracks in the heel bone can develop from repetitive stress. Pain tends to worsen with activity and doesn’t ease with rest.
Sever’s Disease (for Kids)
Active kids going through growth spurts can develop this inflammation in the growth plate of the heel. It’s common and treatable—and not a sign of anything serious.
Both rheumatoid and reactive arthritis can cause heel pain, especially in the morning when joints are stiff. If your pain is more of a dull, achy type, arthritis could be involved.
Haglund’s Deformity
Also known as a “pump bump,” this bony enlargement on the back of the heel often gets irritated by rigid shoes and leads to swelling and tenderness.
Bottom Line:
Heel pain in the morning is your body’s way of waving a red flag. Whether it’s inflammation, overuse, or a nerve issue, there’s almost always a way to treat it.
If mornings are starting to feel like a foot fight, it’s time to give us a call!
