If you feel a sharp, stabbing pain in your heels when you first step out of bed, you’re not alone. This is one of the most common signs of plantar fasciosis (often referred to as plantar fasciitis), a thickening of the dense band of tissue (the plantar fascia) that helps support the arch of your foot. While you sleep, that tissue tightens and shortens a bit. So when you stand up in the morning, it suddenly stretches and pulls on the heel bone, which is why those first few steps can be so painful.
As you start moving around, your foot loosens up and the pain usually fades — but it can come back after you’ve been sitting or standing for a while. This back-and-forth pattern is a common sign that your feet could use a little extra support and care. The good news? With the right stretches, supportive shoes, and help from a podiatrist, most people find lasting relief from morning heel pain.
Could heel pain in the morning be caused by something else?
While plantar fasciosis is the most common cause of morning heel pain, it’s not the only one. Sometimes, discomfort can come from heel spurs—small bony growths that develop where the plantar fascia attaches to the heel bone. These spurs don’t always cause pain on their own, but when the surrounding tissue becomes irritated, they can add to your discomfort. Achilles tendinitis, which affects the tendon at the back of the heel, can also cause stiffness or soreness that’s especially noticeable when you first get up or after long periods of rest.
Other possible causes include bursitis, nerve entrapment, or a stress fracture. Since these conditions can feel similar, it’s best to see a podiatrist for a thorough exam and personalized treatment plan to help you heal comfortably and quickly.
At Home Treatments for Heel Pain
There are a few simple steps you can take to help relieve heel pain and support healing:
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Stretch before getting out of bed. Gently flex and stretch your feet before standing to ease that sharp, first-step pain.
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Wear supportive shoes or orthotics. Choose shoes with good arch support and cushioning, even when you’re at home. Avoid walking barefoot on hard surfaces.
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Apply ice. Use an ice pack on your heel for 10–15 minutes after activity to help reduce inflammation and discomfort.
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Rest and avoid overuse. Give your feet time to recover, especially if your pain increases with activity.
These steps can help manage mild symptoms, but if the pain lasts more than a couple of weeks, it’s best to seek professional care before the condition worsens.
When should I see a podiatrist?
You should make an appointment if your heel pain:
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Lasts longer than a week or two
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Interferes with your normal daily activities
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Is accompanied by swelling, numbness, or tingling
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Doesn’t get better with rest, stretching, or supportive footwear
Treatment Options at Our Lees Summit Office for Heel Pain
If home care isn’t enough, our office offers advanced treatments designed to target the source of your heel pain and speed up healing:
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Custom Orthotics: These personalized orthotics provide the exact support your feet need, reducing strain on the plantar fascia and improving overall foot alignment.
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MLS Laser Therapy: This non-invasive laser treatment uses focused light energy to reduce inflammation, relieve pain, and accelerate tissue repair.
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EPAT Therapy: Also known as shockwave therapy, EPAT stimulates the body’s natural healing response by increasing blood flow and promoting tissue regeneration.
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Aqua Roll Therapy: harnesses the soothing power of warm water and thousands of tiny, vibrating glass beads to ease stiffness, improve circulation, and support recovery.
The Dr Joel Foster Difference
Dr. Joel Foster is one of Kansas City's most accomplished and experienced podiatrists with over 25 years of experience of diagnosing and treating heel pain. He has helped thousands of patients find lasting relief through a wide range of proven treatment options, from conservative therapies to advanced surgical solutions when necessary. These treatments can be used alone or in combination, depending on your specific needs and the cause of your heel pain. Our goal is to help you get back on your feet—comfortably and pain-free.
