Why Do My Feet Hurt When I Wake Up and Walk? Physical Therapists Share Causes and Easy Stretches for Relief

Nothing is worse than soreness or discomfort in your feet after you’ve had a great night’s sleep. The rise and shine part of your day isn’t quite as pleasant anymore and staying in bed sounds ideal, but this issue is more common than you’d expect. If you’re wondering why my feet hurt when I wake up and walk, you’re likely not the only one. To shed more light on this ailment, Woman’s World turned to physical therapists. Here, learn more about foot pain in the morning and how easy stretches can help.

Why do my feet hurt when I wake up and walk?

When it comes to foot pain in the morning, there are a few common causes as to why stabbing pain could be happening. Things like overuse or strain as well as a type of arthritis and plantar fasciitis may contribute to your discomfort.

Plantar fasciitis can cause foot pain in the morning

“[Plantar fasciitis] is inflammation of the ligament (band of tissue) that connects the heel bone to the toes (plantar fascia) causing pain in the heels,” explains Devin Trachman PT, DPT, MTC, OCS , clinic director for PTCentral. Many people deal with this type of pain in the feet, especially women, and more than three million people are diagnosed per year.

Surprisingly the tightness of your blankets can also impact plantar fasciitis. Milica McDowell, PT, DPT , a certified exercise physiologist and VP of operations Gait Happens says, “Our feet relax into a plantarflexed (toes down) position at night, which places connective tissues like your plantar fascia in a shortened position.”

If you don’t move when you sleep, or sleep on your back often and are tucked under the covers, then your feet are stuck in the same position all night. When you step out of bed, pain in your feet is likely to occur. “This can cause the tissues on the bottom of your foot (like your plantar fascia) to rest in a shortened position at night, causing them to be cranky and painful in the AM,” adds McDowell.

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Foot pain in the morning can come from other comorbidities

Trachman points to arthritis, neuropathy and diabetic foot as other reasons your feet hurt when you wake up in the morning.

Arthritis can result in dull, aching, or sharp pain, swelling, tenderness, reduced mobility and stiffness while neuropathy results in pain, numbness or tingling in the feet. “ Diabetic foot can lead to foot problems involving impaired blood flow, ulcers and infections causing pain,” adds Trachman.

Any prolonged amount of standing or increased activity from the day before can also contribute to foot pain.

The best stretches to alleviate morning foot pain

One of the easiest ways to minimize pain is to incorporate stretches into your daily routine “In the morning your best strategy for relieving foot pain is to set your alarm five minutes earlier than usual and perform stretches BEFORE you get out of bed,” says McDowell.

Point/flex

1. Go through the full ankle range of motion, maximal point, (toes down), and maximal flex (toes up toward your nose).
2. Hold these positions for five to 10 seconds at the end range and do at least 60 seconds. McDowell says that 120 seconds is even better!

Towel scrunches

1. Sit on the edge of your bed or in a chair with your feet flat on the floor.
2. Lay a washcloth or kitchen towel on the floor in front of you.
3. Put your toes on the end of the towel and scrunch your toes so the towel is pulled towards you.
4. Relax your toes to let go of the towel and then repeat.
5. Do this for one minute on each foot.

Big toe stretch with hand

1. Use your hand to gently stretch your big toe up toward your nose.
2. When you hit your end range of motion, hold it there and take a few deep breaths.
3. Repeat on the other side.
4. Try to do two sets per side.

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Toe extensions

1. Sit on the edge of your bed or in a chair with your feet flat on the floor.
2. Pick one foot up and place it on your opposite thigh.
3. Grab your toes with one hand and pull them up toward your ankle until you feel a stretch.
4. Use your free hand to massage the arch of your foot during this stretch.
5. Hold for 10-20 seconds.
6. Do three sets of these on each foot.

If you have pain constantly in your foot, please schedule an appointment to see a medical professional or physical therapist. “They can help perform soft tissue mobilization, improve joint mobility, prescribe you a personalized exercise program and teach you healing techniques,” says Trachman.

For more ways to treat pain:

Bothered by Foot Arch Pain? 3 Easy Remedies for Plantar Fasciitis

Top of Foot Pain Is the Foot Problem No One Talks About — Doctors Reveal How to Outsmart It

Pinky Toe Woes: What Is a Tailor’s Bunion, And Why Does It Hurt So Much?

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .