Heel Pain in the Morning — Why It Happens

Morning heel pain is commonly linked to plantar fascia stiffness after prolonged rest.During sleep, the plantar fascia and calf muscles shorten slightly. When you take your first step, the sudden stretch causes sharp pain at the heel.

Common contributing factors include:

• Tight calf and soleus muscles

• Reduced ankle dorsiflexion

• Repetitive loading (running, prolonged standing)

• Inadequate foot support

Step-by-Step Exercise Routine

1) Golf Ball Foot Massage

Rolling a golf ball under the foot helps reduce fascial stiffness and improves blood flow.

2) Calf Stretch (Knee Straight)

Targets the gastrocnemius, reducing tensile load on the plantar fascia.

3) Soleus Stretch (Knee Bent)

By bending the knee and shifting the body backward, you stretch the deeper soleus muscle, which plays a key role in heel pain.

Clinical Evidence

• Plantar fascia–specific stretching reduces heel pain more effectively than general stretching (DiGiovanni BF et al., J Bone Joint Surg, 2003).

• Limited ankle dorsiflexion is strongly associated with plantar heel pain (Irving DB et al., J Foot Ankle Res, 2011).

• Calf and soleus flexibility improves plantar load distribution (Bolívar YA et al., Phys Ther Sport, 2013).