The first step out of bed in the morning shouldn't be agony, but for many it is, due to foot stiffness and pain, which appear right after waking up.
But why do they occur? Depending on the frequency and intensity, the causes can be many.
Foot pain in the morning: what it depends on
Here are the most common causes and what to do to relieve morning foot pain.
Not getting enough blood flow at night
The time of bed rest is the only time of the day when your feet don't move and the weight isn't on them and this could be the problem. Joints, tendons and muscles crave movement and this lack during the night could be that. result in a feeling of stiffness during the first steps of the next day.
Once you start moving, blood flow increases and returns to the feet, warming the tissues and improving elasticity and mobility.
How to behave: move. Most morning stiffness resolves after walking for a few minutes.
Too much stress builds up on your feet the day before
Often, the amount of pain you feel in the morning is related to the degree of stress your feet went through the day before. This type of discomfort occurs as a result of an overload that the body tries to repair at night when the feet are at rest. It is very common, in fact, after a hard session of running, walking or walking, or after an injury, that the body tries to heal especially when it is at rest. In other words, the healing process itself can contribute to foot pain.
How to behave: if the source of the stiffness is a muscle soreness from stress there is no need to worry as the body usually repairs itself over a period of time ranging from 24 to 72 hours. However, if the morning discomfort is recurring, it could be a sign that you are working too hard with your feet and this excessive effort could cause injury over time.
To avoid this, be sure to balance physical activity with recovery. Using roller foam, stretching, getting adequate sleep, and having a healthy diet are all ways to speed up the healing process.
There is a wound
Excessive load on any tissue can lead to micro tears which, over time, can cause pain and injury. Frequent foot pain in the morning is one of the first signs of a more serious problem or overuse injury such as chronic tendinopathy, which causes long-term inflammation, irritation, or compromise of the tendons.
A form of tendinopathy called plantar fasciitis is one of the most common causes of heel pain. This condition occurs when, following exertion, the plantar fascia, a piece of tissue that connects the heel bone to the toes, becomes inflamed.
How to behave: Chronic problems need chronic solutions. To help lessen this type of discomfort, you can try reducing activities that produce pain in your feet and stretching every day. If pain persists, contact a doctor or physical therapist who can prepare an appropriate treatment plan.
Taking a slow and steady approach to tissue loading to promote healing, such as a low-grade walking program or a specific load exercise program, is also very helpful.
You suffer from arthritis
Chronic foot pain, stiffness and swelling can also result from joint inflammation and indicate the presence of "arthritis."
Osteoarthritis, also known as "wear and tear" arthritis, is the most common type and is usually related to aging. However, other factors can increase the risk, such as joint injury, obesity, genetic and anatomical problems such as joint shape and alignment. A doctor should be consulted for a correct diagnosis.
How to behave: To reduce stress on your feet, avoid high-impact physical activities such as jogging or tennis, but prefer low-impact ones such as swimming or cycling.
Maintaining a healthy weight also helps produce less pain and improve foot function, while physical therapy can aid flexibility and strengthen the muscles in the feet.
Also, at the suggestion of your doctor, it may also be helpful to wear custom-made shoes or orthotics that can decrease pressure on your feet and reduce pain.
Wrong shoes are being worn
Another reason your feet may feel sore in the morning is wearing the wrong shoes.
According to a study published by the Journal of Foot and Ankle, wearing incorrect footwear is one of the main causes of foot pain in the absence of pathologies. This happens especially while doing sports, but wearing shoes that are too stiff or unsuitable in length or width to your foot in the office can also create problems.
How to behave: make sure you wear shoes that are best suited to your foot and to the activity you are carrying out.
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