Have you ever woken up with soreness or discomfort in your feet? If so, you’re not alone. This is a common phenomenon that can occur for a number of reasons, including overuse or strain, arthritis, diabetic foot, or plantar fasciitis. Dr. Devin Trachman, PT, DPT, MTC, and Clinic Director of Physical Therapy Central’s West Edmond Clinic, shared her expert knowledge with Woman’s World on why this happens and how to relieve the pain.
Causes of Foot Pain
Overuse or Strain
“Overuse or strain can occur if you have significantly increased your activity or time standing from the day before,” explained Dr. Trachman.
Arthritis
“Arthritis can result in dull, aching, or sharp pain, swelling, tenderness, reduced mobility and stiffness,” said Dr. Trachman.
Diabetic Foot
“Diabetic foot can lead to foot problems involving impaired blood flow, ulcers and infections causing pain,” explained Dr. Trachman.
Plantar Fasciitis
“[Plantar fasciitis] is inflammation of the ligament (band of tissue) that connects the heel bone to the toes (plantar fascia) causing pain in the heels,” said Dr. Trachman. More than three million people are diagnosed with plantar fasciitis each year. If you sleep on your back or with your blankets tucked in tightly, your feet may be stuck in that same position all night, leading to discomfort.
Stretches to Ease Foot Pain
Towel Scrunches
Do this stretch to provide pain relief to the plantar fascia.
- Sit on the edge of your bed or in a chair with your feet flat on the floor. Lay a washcloth or kitchen towel on the floor in front of you.
- Put your toes on the end of the towel and scrunch them so the towel is pulled towards you. Relax your toes to let go of the towel, and then repeat.
- Do this for 1 minute on each foot.
Toe Extensions
This is an easy way to stretch your plantar fascia and calf.
- Sit on the edge of your bed or in a chair with your feet flat on the floor.
- Pick one foot up and place it on your opposite thigh.
- Grab your toes with one hand and pull them up toward your ankle until you feel a stretch. Use your free hand to massage the arch of your foot during this stretch.
- Hold for 10-20 seconds.
- Do three sets per foot.
Schedule an Appointment
If you have any questions or concerns about foot pain, don’t hesitate to schedule an appointment with a Physical Therapy Central physical therapist. Your health and safety are our top priority. For the full article, please follow this link: Why Do My Feet Hurt When I Wake Up and Walk? Physical Therapists Share Causes and Easy Stretches for Relief.
