You step out of bed and that first step sends a sharp ache through your heel or ankle. After a few minutes of walking it eases, but tomorrow morning it’s back. Morning foot pain is very common, and how your foot rests overnight is part of the story.

Why the first steps hurt most

While you sleep, your foot tends to rest in a pointed position, with your toes pointing away from you. The tissues along the sole of your foot and the back of your ankle shorten slightly. When you stand up, they’re suddenly stretched again under your full body weight. That’s why the first few steps are often the most uncomfortable.

The ache usually eases as you walk around and the tissues loosen.

Bedding position

Tucked-in sheets or heavy bedding can push your toes down even further overnight. Loosening the sheets at the foot of the bed can let your feet rest in a more relaxed position.

Before your first steps

Gently moving your feet and ankles before you get out of bed, such as circling your ankles or pulling your toes towards you, can help the tissues loosen before they take your weight. Keeping slippers or supportive shoes by the bed can help too.

Daytime habits

Standing for long spells, walking barefoot on hard floors or wearing unsupportive shoes can leave your feet aching by bedtime. Supportive footwear and regular breaks may help your feet feel easier at night and in the morning.

Calf strength and flexibility

The calf muscles connect to the heel through the Achilles tendon, so tight or tired calves can add to foot and ankle aches. A gentle wall calf stretch and the VIDA calf raise videos can help.

Something to try this week

Before you get out of bed each morning, circle your ankles and pull your toes towards you a few times.

What to take away

• Move your feet and ankles before getting out of bed.
• Keep supportive slippers by the bed.
• Loosen tucked-in sheets at the foot of the bed.
• Stretch and strengthen your calves.

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