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There's nothing worse than stepping out of bed and having a stiff pain overcome your feet. It's counterintuitive. After resting for hours all night,
what could possibly make your feet hurt as soon as they hit the ground? My name is Dr.Andrew Schneider, and I'm a podiatrist in Houston, TX. Not to worry, there are things that can be done, so this stops being your first sensation in the morning.

Let's start by discussing the three most common causes of foot pain when you first wake up. The first is plantar fasciitis. Plantar fasciitis is one of the most common reasons people experience heel pain. This type of pain typically occurs on the bottom of the feet and affects both sides equally.

While there are many different types of heel pain, plantar fasciitis is caused by an inflammation of the thick band of tissue known as a
plantar fascia. This tissue connects to the heel bone and travels all the way to the toes and helps support the arch of the foot. If the plantar fascia becomes too tight or stretches too far, it can become inflamed. In addition to causing heel pain, plantar fasciitis injuries can lead to Achilles tendon
problems and even knee issues.

A hallmark of plantar fascitis is post static dyskinesia. This is pain after periods of rest. That's why your heel hurts when you first step out of bed in the morning. It's also why they may hurt if you sit for a period of time, like at your desk at work and then stand up.

The second condition that often leads to pain in the morning is Achilles Tendonitis. The Achilles tendon is a large muscle that runs along the back of your leg. It attaches to the heel bone and helps move your ankle joint. When it becomes inflamed or irritated, you might feel pain and stiffness in the morning when getting out of bed.

The inflammation of Achilles tendonitis is difficult to manage sometimes. That's because portions of the tendon have a poor blood supply. That makes it easy for that area to become inflamed, but difficult for the inflammation to resolve.

Finally, arthritis can also cause pain in the morning. Osteoarthritis is a disease that wears down the cartilage in your joints. This type of arthritis can affect any joint, but is very common in the feet and ankles. Osteoarthritis can cause foot pain in the early morning.

There are stretches that you can do before you step out of bed that will help reduce or e eliminate the pain that you'll feel when you first step out of bed.

The first is Foot Extensions which you can do in bed or sitting in a chair. Place your ankle over your opposite knee. You then grip your toes and pull them back towards your knee. You should hold your ankle with your other hand to prevent it from moving. You should feel the stretch from the sole of your foot all the way to your heel.

The next stretch is using a towel to stretch your foot. Sit on the bed or on the floor with your legs stretched out in front of you. Loop a towel around the middle part of your foot and slowly pull the towel towards you. Be sure to let the towel do the work and keep your foot loose. Hold the stretch for 15 to 30 seconds and relax. Repeat the stretch 3 times.

The next stretch is a very common one. You've probably know it. Put your hands against the wall, a shoulder width apart. Place the leg to be stretched behind you. Point your toes straight ahead. Bend your arms and lean into the wall. You'll feel the stretch in the back of your legs. Hold it for a slow 10 count.

A second part of this stretch where you bend your back knee slightly while keeping your heel on the ground. You'll feel the stretch shift to the achilles tendon closer to your heel. Hold this also for a slow 10 count.

Finally, you can roll your foot while sitting on the side of your bed with a tennis ball. Even better, you can invest in the Alleviate arch massager, which does an even better job. This will stretch the plantar fascia and allow it to calm down. At night take a frozen water bottle and roll it under your foot. This is a good way to prepare your feet for going to bed. The rolling provides the stretch and the ice provides cold therapy to the injured area.

One last thing to do to prevent morning foot pain. Wear medical grade insoles or custom orthotics. This will reduce amount your feet are working during the day. If your feet are well supported and work less hard, it will reduce the strain on them and prevent foot pain from occurring in the morning.

#footpain #morningfootpain #plantarfasciitis

00:00 Introduction
01:10 Plantar fasciitis causing pain in the morning
02:25 Achilles tendonitis causing pain in the morning
03:10 Osteoarthritis causing pain in the morning
03:40 Stretches to help prevent foot pain first thing in the morning
05:50 Wearing custom orthotics to prevent foot pain in the morning
06:20 How to connect with Houston podiatrist Dr. Andrew Schneider

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