Why Do My Feet Hurt When I Wake Up in the Morning?

Waking up should be refreshing — but for many people, the first few steps out of bed are anything but. If you’re asking yourself, “Why do my feet hurt when I wake up in the morning?” you’re not alone. Morning foot pain is a common complaint we hear from patients, and it can have several underlying causes — some minor, others more serious.

At Restore Foot and Ankle Specialists, we help patients understand and treat the root of their foot pain, so they can start the day on the right foot — literally. Here's what could be causing your morning foot pain and what you can do about it.

1. Plantar Fasciitis: The Most Common Cause

If your heel or arch pain is sharpest during the first steps after getting out of bed, plantar fasciitis is the most likely culprit.

What it is:
Plantar fasciitis is inflammation of the plantar fascia — the thick band of tissue that supports the arch of your foot.

Why it hurts in the morning:
While you sleep, the plantar fascia tightens. When you step out of bed, that tissue stretches suddenly, causing sharp, stabbing pain, especially in the heel or arch.

Other signs:

• Pain improves after walking for a few minutes

• Pain returns after long periods of sitting or standing

• More common in runners, people with flat feet or high arches, and those who stand for long periods

2. Achilles Tendinitis

If your pain is located in the back of the heel or lower calf, especially with morning stiffness, Achilles tendinitis may be the cause.

What it is:
Inflammation of the Achilles tendon, usually due to overuse or tight calf muscles.

Why it hurts in the morning:
Overnight inactivity causes the tendon to stiffen. The first movements in the morning stretch the inflamed tissue, resulting in pain.

3. Arthritis or Joint Inflammation

Morning foot pain may also stem from arthritis, particularly if the pain feels deep, achy, or is associated with joint stiffness.

Types of arthritis that affect the feet include:

• Osteoarthritis (wear-and-tear arthritis)

• Rheumatoid arthritis (autoimmune-related inflammation)

• Gout (a form of inflammatory arthritis often affecting the big toe)

Symptoms to watch for:

• Joint stiffness lasting more than 30 minutes in the morning

• Swelling or redness around the joints

• Pain that improves slightly as the day goes on

4. Nerve-Related Conditions

Pain, tingling, or burning in the morning may signal a nerve condition, such as:

• Tarsal tunnel syndrome (similar to carpal tunnel, but in the ankle)

• Peripheral neuropathy (often seen in people with diabetes)

These conditions can cause discomfort at any time but may feel worse after being at rest.

5. Improper Footwear or Lack of Support

Wearing unsupportive shoes — or walking barefoot around the house — can strain the foot structures over time.

What to look for in a supportive shoe:

• Arch support

• Cushioning in the heel

• Proper fit (not too tight or loose)

Going barefoot or wearing worn-out shoes increases your risk for morning foot pain, especially if you already have underlying conditions like flat feet or plantar fasciitis.

When to See a Podiatrist

Occasional soreness may go away on its own, but if your foot pain:

• Lasts more than a few days

• Gets worse over time

• Interferes with walking, running, or daily activities

…it’s time to see a podiatrist. Early diagnosis and treatment can help prevent chronic pain or more serious complications.

How We Can Help

At Restore Foot and Ankle Specialists, we offer personalized treatment plans for common causes of morning foot pain, including:

• Custom orthotics

• Stretching and strengthening exercises

• Physical therapy

• Advanced imaging or diagnostics

• Minimally invasive treatments and injections

Don't Start Your Day in Pain

Your feet do a lot for you — don’t let morning foot pain slow you down. If you're tired of waking up to discomfort, schedule an appointment today and let our expert podiatrists help you take the first step toward relief. Contact our Plano office today with Dr. Gireesh Reddy or Dr. Sirisha Pokala by calling (469) 573-3427 or by booking an appointment online.