Why do my feet hurt in the morning?

Many people have foot pain with their first few steps out of bed, or when they stand up after sitting for a while. The pain usually eases after a few minutes of walking, then may return later in the day. Podiatrists sometimes call this "post-static dyskinesia", which simply means pain and stiffness when you start moving after rest. It's a clue to what's going on, and it's very treatable.

What causes morning foot pain?

The most common causes are:

• Plantar fasciitis. Pain under the heel that is often worst with your first steps in the morning, or after long periods of sitting or standing.¹ The plantar fascia is the strong band of tissue under your foot that runs from the heel to the toes.¹
• Achilles tendon pain. Pain and stiffness at the back of the heel or ankle, mostly in the morning or after you've been still for a while.²
• Arthritis. Some types of arthritis can cause heel and foot pain.³ In rheumatoid arthritis, joint stiffness in the morning may last more than an hour.⁴

Pain in the ball of the foot or across the whole foot can also be worse first thing, and is worth having checked.

Why does it hurt more after rest?

The exact reason isn't fully understood. One explanation is that a sore tendon or plantar fascia stiffens while it rests, so the first few steps load it suddenly before it has "warmed up". It used to be thought that the pain came mainly from inflammation, but in long-lasting plantar fasciitis and Achilles pain the tissue mostly shows wear-and-tear changes rather than inflammation.²,⁵ That's why treatment focuses on stretching, strengthening and managing load, rather than only on calming inflammation.

What can help?

Ease the first steps. A stretch for the arch of the foot can reduce heel pain.⁶,⁷ Sit on the edge of the bed, cross the sore foot over your other knee, and gently pull your toes back towards your shin until you feel a stretch along the arch. Hold briefly and repeat a few times before you stand up. Calf stretches can help too.³

Wear supportive shoes. Avoid walking barefoot on hard floors in the morning. Shoes with good support and cushioning, heel pads or arch supports can ease heel pain.¹

Use ice for flare-ups. An ice pack, wrapped in a cloth, for 10–20 minutes up to 4 times a day can ease pain from plantar fasciitis.¹

Manage your load. Avoid sudden increases in walking, running or standing, and build up new exercise gradually.¹ For Achilles pain, exercises that gradually strengthen the calf are the main treatment.²

What a podiatrist can do

A podiatrist will work out what's causing your pain and give you a plan. For heel pain, the treatments with the best support are taping, plantar fascia stretches and advice tailored to you.⁷ If that isn't enough, shockwave therapy or custom foot orthoses (shoe inserts) can be added.⁷ For Achilles pain, a progressive strengthening program is the core of treatment.²

These problems often take weeks or months to settle,¹,² so it helps to start early.

When to see a podiatrist

See a podiatrist or GP if:

• morning foot pain lasts more than a few weeks, or plantar fasciitis symptoms last longer than 8 weeks¹
• the pain is stopping you walking or exercising normally
• you have stiffness in several joints, such as your hands and feet, that lasts more than an hour in the morning, as this can be a sign of inflammatory arthritis⁴
• your foot is red, hot or swollen, or you have numbness or tingling.

If you have diabetes, get any new foot pain checked promptly.

If your feet hurt when you get out of bed, book an appointment with our podiatrists in Booragoon.

References

1. Healthdirect Australia (2025). Plantar fasciitis. https://www.healthdirect.gov.au/plantar-fasciitis
2. Healthdirect Australia (2025). Achilles tendon injuries. https://www.healthdirect.gov.au/achilles-tendon
3. Healthdirect Australia (2024). Heel pain. https://www.healthdirect.gov.au/heel-pain
4. Healthdirect Australia (2023). Rheumatoid arthritis. https://www.healthdirect.gov.au/rheumatoid-arthritis
5. Lemont H, Ammirati KM, Usen N (2003). Plantar fasciitis: a degenerative process (fasciosis) without inflammation. Journal of the American Podiatric Medical Association, 93(3), 234–237. https://doi.org/10.7547/87507315-93-3-234
6. DiGiovanni BF, Nawoczenski DA, Lintal ME, et al. (2003). Tissue-specific plantar fascia-stretching exercise enhances outcomes in patients with chronic heel pain: a prospective, randomized study. Journal of Bone and Joint Surgery (American), 85(7), 1270–1277. https://doi.org/10.2106/00004623-200307000-00013
7. Morrissey D, Cotchett M, Said J'Bari A, et al. (2021). Management of plantar heel pain: a best practice guide informed by a systematic review, expert clinical reasoning and patient values. British Journal of Sports Medicine, 55(19), 1106–1118. https://doi.org/10.1136/bjsports-2019-101970

Reviewed by Andrew Schox, Podiatrist, BSc(Hons) PGradDipPod MPod. Last reviewed October 2026.