Why Does My Heel Hurt in the Morning? - Causes and Treatments

Pain in the heel and surrounding area.

Waking up to sharp, stabbing pain in your heel can be a jarring way to start the day. For many people, that first step out of bed can feel almost unbearable — but what causes this, and why is it often worse in the morning?

Heel pain is surprisingly common. Studies suggest that around 1 in 10 people will experience heel pain at some point in their lives (Rasenberg et al., 2019). It can affect people of all ages, although it's particularly common in active adults and those who spend long hours on their feet.

One of the most frequent causes is plantar fasciitis, a condition where the band of tissue (the plantar fascia) running along the bottom of your foot becomes inflamed. During rest, like sleep, the fascia tightens. When you first step down in the morning, it can cause micro-tears to tug painfully at the heel bone. Other causes might include Achilles tendinopathy, heel spurs, bursitis, or even nerve entrapments.

In terms of research, a 2021 review in The British Journal of Sports Medicine found that stretching programmes — particularly calf stretches and plantar fascia-specific stretches — were associated with improved outcomes in managing plantar heel pain. However, they also noted that no single treatment is universally effective. Custom orthotics, shockwave therapy, manual therapy, and footwear changes have all shown promise in different groups of people. It is about a combination of these things. A podiatrist will be able to assess your feet and gait to advise you on the best treatment plan.

What's critical to understand is that early intervention makes a huge difference. In chronic cases (pain lasting more than six months), treatment success rates tend to decrease, and more more complex interventions may be needed.

If you're experiencing heel pain, especially in the mornings, it could be a sign that something needs addressing before it becomes more serious.

Self-help measures like stretching and icing can sometimes help — but often, the best course of action is to get an assessment for a personalised treatment plan. .

A podiatrist can identify the underlying cause of your heel pain, rule out more serious issues, and create a tailored treatment plan to get you back on your feet — comfortably. They can also, if needed refer you for a scan and read the results quickly.

If you're based in London and struggling with morning heel pain, get in touch to book an appointment. A professional assessment could make all the difference to your recovery and long-term comfort. We can also help over the phone, we will guide you through taking pictures and vidoes of your standing posture to help us treat your pain.