Foot
One of the common things that I come across when treating those of you with foot issues is increased pain when you wake up. I want to take some time and tell you what that means and why that happens.
What Does Morning Foot Pain Mean?
When you have foot pain in the morning, that is not a terrible thing. Especially if it goes away after walking around or taking a shower. What this means is that is related to your soft tissue. When it gets warmed up it feels better.
Morning foot pain does not help you get a diagnosis, but it tells me that the cause of your foot symptoms is related to your soft tissues. Soft tissues include muscle, ligaments, and fascia. This usually means that it is some sort of "-itis" (fasciitis, tendonitis, etc.) or a muscle pull.
Possible diagnosis include, but are not limited to:
Plantar Fasciitis
Achilles' Tendonitis
Posterior Tibialis Tendonitis
Gastrocnemius or Soleus (calf muscle) Strain
Now because it could be one, two, or more issues causing your pain, it is hard to read the internet or watch videos to get an exact diagnosis. Read on to find out how to lessen your symptoms.
Why Is It More Painful In The Morning?
There are many things that happen, hopefully, while we are sleeping. Sleep, and rest, are the times when your body tries to heal itself and recover. This can mean bringing more healing products (like lymph or white blood cells) to the area.
For most of you, hopefully, sleep time is when you are less active. This means that muscles and other soft tissues have the tendency to tighten up. When things tighten up, they will feel stiff and sore when you start to move again. This is why you feel better after moving around or using heat, like in the shower.
What Can You Do About It?
Without a diagnosis of what is actually happening I am unable to address your specific needs. This doesn't mean you are stuck where you are at.
There are a few things that will benefit you if it is truly a soft tissue issue!
These things are best done before you go to bed to try and keep a bit more loose:
Rolling out your lower extremities - this includes, thighs, calves, and feet
Stretching you lower extremities - thighs, hamstrings, calves, feet
Stretching your back - low back tightness can lead to lower leg and foot tightness
Taking a warm shower or bath before bed
Perform gentle mobility work on your back and legs
If you would like some specific ideas on what to do, join my facebook group for active people with foot and ankle pain here.
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