Sharp Heel Pain With My First Steps Out Of Bed, What Helps?

Heel pain that is worst with the first steps in the morning or after sitting is the classic sign of plantar fasciitis. This is irritation of the thick band of tissue under the foot that supports the arch. It is common in people who stand a lot, have recently gained weight, wear flat or worn-out shoes, or have tight calf muscles.

Before getting out of bed, stretch your foot by pulling your toes toward you for 30 seconds a few times. Roll your foot over a cold water bottle for 10 minutes in the evening, wear supportive shoes with a cushioned heel, and avoid walking barefoot on hard floors. Most people improve within a few months. See a podiatrist if the pain lasts more than six weeks, so they can suggest insoles, special stretches or other treatment.