Why do your first steps in the morning hurt the most?

Our recent team professional development session (joined by podiatrist Ruth Sehnke) focused on plantar fasciitis, and digging into the research was fascinating. Here are a few takeaways worth knowing, whether you're dealing with heel pain yourself or know someone who is.

What is plantar fasciitis?

Plantar fasciitis (PF) is one of the most common causes of pain under the heel and along the bottom of the foot. Common features include:

• Pain under the heel that's worst with your first steps in the morning or after sitting for a while

• Pain that eases after a few minutes of walking, but can creep back after a long day on your feet

• Tenderness when pressing on the bottom of the heel

When it might not be plantar fasciitis

Not all heel pain is plantar fasciitis. Some signs that something else may be going on (this isn't a complete list):

• Pain at night or when you're resting

• Pain that started with a sudden "tearing" feeling

• Burning, tingling or numbness

• Morning stiffness in other joints too, not just your foot

• Pain that isn't at its worst with those first steps after rest

• Pain that steadily builds the longer you're on your feet, rather than easing once you get moving

If any of these sound familiar, it's worth getting your heel properly assessed so you know what you're dealing with.

The not-so-good news

• It's common. Around 1 in 10 people will experience PF at some point in their life.

• It can hang around. Symptoms on average take 12 months to settle.

The good news

Like most aches and pains, PF often settles with time, even without treatment. That said, there are treatments that can help with a more timely recovery, and things you can do yourself that may make a difference:

• Manage your time on your feet. Think about how long you spend standing and walking across the day and week, and try to spread it out. Ideally, ease back until the pain settles, then build up again gradually. Easier said than done, we know!

• Stretch your calves. A simple calf stretch, done regularly and consistently.

• Try taping. Simple taping techniques can offer some relief.

• Check your footwear. For some people, a change of shoes is enough to help.

• Look after your overall health. General health can play a big role in recovery from most aches and pains. Eating well, staying active and getting good sleep can all help.

Two things you probably won't need

• Scans. Imaging often isn't needed to diagnose or manage PF.

• Surgery. It's rarely required and is considered a last resort.

Written by

Samuel Bulten

Exercise Physiologist | Masters in Medicine (Pain Management)

Director, Adapt Movement

Disclaimer

This information is for educational purposes only and is not a substitute for personal medical advice. These blogs are written by Sam Bulten and represent his opinions and insights and are based on his experience and interpretation of the research. As Sam is a human, these opinions and insights are not absolute truths.