Heel Pain First Thing in the Morning? It Could Be Plantar Fasciitis
You swing your feet out of bed, stand up—and ouch! A sharp, stabbing pain shoots through your heel. You hobble to the bathroom, hoping it’ll ease off soon. Sound familiar?
If you’re waking up with sore heels or foot pain first thing in the morning, there’s a good chance it could be plantar fasciitis.
Don’t worry—you’re not alone, and there’s a lot physiotherapy can do to help.
What Is Plantar Fasciitis?
Plantar fasciitis is one of the most common causes of heel pain. It happens when the plantar fascia, a thick band of tissue that runs along the bottom of your foot, becomes irritated or inflamed.
Think of the plantar fascia like a shock-absorbing strap. It supports your arch and helps your foot move properly. But if it’s under too much strain for too long—say from long hours standing, walking in poor shoes, or suddenly increasing your activity—it can become painful.
Why Does It Hurt More in the Morning?
Here’s the thing: when you sleep, your feet are in a relaxed position. The plantar fascia gets a bit of a break—but it also tightens up. So when you take that first step out of bed, it gets stretched quickly and forcefully, which can trigger a burst of pain.
That’s why plantar fasciitis pain often feels worst:
First thing in the morning
After sitting for a long time
After standing or walking a lot during the day
What Causes It?
Plantar fasciitis doesn’t just show up out of nowhere. It’s usually the result of repeated strain on the foot over time. Some common triggers include:
Flat feet or high arches
Wearing unsupportive shoes
Long periods of standing or walking
Sudden increase in activity (like walking or running more than usual)
Tight calves or Achilles tendons
Poor foot mechanics or posture
You don’t have to be an athlete to get it—plenty of people develop plantar fasciitis just from everyday life.
How Physiotherapy Can Help
Here at North Parramatta Physio, we treat a lot of people with plantar fasciitis. And the good news? Physio is one of the most effective ways to get lasting relief without needing injections or surgery.
Here’s how we can help:
1. Getting to the Root of the Problem
We’ll start by taking a close look at how you walk, stand, and move. Are your calves too tight? Are your feet rolling in too much? Is your footwear making things worse? Once we know what’s going on, we can treat it properly.
2. Hands-On Treatment
We use gentle techniques to help release tight muscles and fascia, reduce inflammation, and get your foot feeling more comfortable. This may include:
Soft tissue massage
Trigger point release
Joint mobilisation
3. Targeted Stretches and Exercises
The right exercises can make a big difference. We’ll guide you through stretches for your calves and plantar fascia, as well as strength exercises for your foot and lower leg muscles. This helps take pressure off the heel and supports your arch more effectively.
4. Advice on Footwear and Daily Habits
Sometimes the simplest changes—like switching shoes or adding a support insert—can make a huge impact. We’ll also show you ways to reduce strain during your day and modify your activity levels safely.
5. Long-Term Recovery Plan
We’ll work with you to build a recovery plan that fits your lifestyle. Whether you’re on your feet all day, a casual walker, or trying to get back into running, we’ll help you get there.
Don’t Wait—Early Treatment Makes a Big Difference
Plantar fasciitis can take a long time to settle down if it’s ignored. In fact, the longer it goes untreated, the more stubborn it can become.
But with the right treatment plan, most people start to feel improvement within just a few weeks—and keep getting better from there.
