Those first steps in the morning can be a sharp reminder that your foot is not feeling itself. It may ease once you get going, only to come back after a long day on your feet. A few changes to your shoes, your movement and your routine can help it settle.

What might be going on

Pain under the heel or along the arch that is worst with your first steps after rest often involves the plantar fascia. This is a strong band of tissue that runs along the sole of your foot, from your heel to your toes, and acts a bit like a spring when you walk. When it becomes irritated, it tends to feel stiff and sore after rest, then ease as it warms up.

Heel pain like this is common in midlife. It is not a sign of damage, and most people find it settles with simple changes.

Why midlife can play a part

Around menopause, falling oestrogen can affect the tissues in your feet. Tendons and connective tissue may become a little less able to cope with sudden or repeated load, and the fat pad that cushions your heel can become thinner with age.

Other changes often add to the picture. A new walking routine, more time standing, different shoes or a return to exercise can all increase the load on your foot. Looking back over recent weeks for anything your foot has been doing more of can help you see where to start. Changes in weight around menopause, which are common, can add to the load your feet carry with every step.

Making the first steps easier

Mornings are often the hardest part. Something to try:

• Before you get up, point and flex your feet and circle your ankles a few times.
• Keep supportive shoes by your bed so you are not walking barefoot on a hard floor.
• Take your first few steps slowly while your foot warms up.

Choosing comfortable shoes

Shoes with cushioning under the heel, a secure fit and room for your toes can take pressure off a sore foot. Very flat shoes and slippers with little support often make heel pain worse. A cushioned insole can help too. If your shoes are well worn, the cushioning under the heel may have flattened, so a newer pair can feel noticeably kinder.

Gentle stretches

Gentle calf and sole stretches are commonly part of easing heel pain. Something to try a couple of times a day:

• Calf stretch. Face a wall with your hands on it, step one foot back and keep the back heel down. Bend your front knee slightly until you feel a gentle stretch in the back calf. Hold for 30 seconds.
• Sole stretch. Sitting down, cross your sore foot over your other knee and gently pull your toes back towards your shin until you feel a stretch along the sole.

Keep the stretches mild and ease off if they bring on sharp heel pain. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Keeping activity at a manageable level

Easing the load on your foot for a while helps it settle, without stopping altogether. Shorter walks, seated breaks between standing tasks and softer surfaces can all help. If you want to stay active in other ways, cycling or swimming may feel easier on a sore foot than a long walk.

As your foot settles, slow heel raises, rising onto your toes and lowering slowly while holding onto a worktop, help build strength in your calf and foot. If you would like to follow along, VIDA has a short video of heel raises you can use at your own pace.

Your VIDA pain check-in can help you notice whether your mornings are becoming easier over time.

What to take away

• Move your feet and ankles before you get out of bed.
• Wear supportive shoes rather than walking barefoot on hard floors.
• Try a gentle calf and sole stretch a couple of times a day.
• Break up long spells of standing with seated tasks.
• Add slow heel raises as your foot settles.

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