Why Do My Feet Hurt After Laying in Bed?

women in bed holding foot due to foot pain

It’s common to experience a little stiffness and achiness first thing in the morning, but when your feet are consistently sore and painful when you wake up, it can affect your mood and productivity. Ongoing foot pain can indicate physical conditions that might need medical treatment. This quick guide will provide more information on what might be causing your aching feet in the morning.

What’s Up with My Feet?

If you have been consistently waking up with sore, painful, or aching feet in the morning, you might wonder, “What is up with my feet?” It is important to get to the bottom of your foot pain so that you can be healthy and productive every day.

Foot pain can stem from several different causes. It’s good to understand the foot before you start figuring out where your pain is coming from.

Along the bottom of your foot is a tough band of tissue called the plantar fascia. This tissue connects the heel to the front of the foot. This tissue supports the arch in your foot. This ligament is essential to the proper function of your feet when walking and standing.

Although this tissue is essential to your functionality, when problems arise here, it can cause a lot of pain and even start affecting your mobility.

The plantar fascia can become torn, inflamed, or irritated.

In addition to this important ligament running along the bottom of your foot, your foot comprises many small joints. The ankle is an important joint in the body with many moving parts, and the toes are also made up of several joints.

Although there can be many causes of foot pain, we will look at five of the most common causes here.

Plantar Fasciitis

The plantar fascia is often the culprit when it comes to foot pain. Plantar fasciitis is the medical term for any type of injury, inflammation, or pain associated with the plantar fascia. This condition can be the result of:


  • Physical activity
  • Foot structure
  • Obesity
  • Occupation

Most people will need a medical diagnosis to determine if they do indeed have plantar fasciitis or not. You can visit your primary care doctor to get a diagnosis.

If you do have plantar fasciitis, there are different steps you can take to relieve the pain. You can massage the foot regularly to relieve tension in the ligament. You can also apply ice or heat to ease the pain as well. Many people find investing in plantar fascia insoles for their shoes helpful. This helps the foot stay in the correct position to avoid additional strain on the ligament.


Another common cause of foot pain is arthritis. Many small joints make up the foot and ankle. Arthritis is a foot condition that affects joints and causes pain and inflammation in the joints. Rheumatoid arthritis affects the fluids found in the joints. The pain associated with this condition is often the most noticeable first thing in the morning. This type of foot pain can be addressed with anti-inflammatory drugs, orthopedic shoes, braces, and other types of treatment.

Bone Spurs

Bone spurs can be an especially painful type of foot condition. This problem is caused when the bone grows improperly. When this happens, it will rub against other tissues and nerves in the foot, causing pain and discomfort. This is usually found in the heel. People with this problem often report severe pain first thing in the morning. Bone spurs are often associated with plantar fasciitis. These conditions can coexist because plantar fasciitis often causes bone spurs. You will need a medical diagnosis, and often an X-ray or an MRI is required to pinpoint the bone spur.

Fallen Arches

Foot structure can also play a big role in pain. People with feet that are structured with fallen arches (sometimes referred to as flat feet) often experience pain and stiffness, especially when first waking in the morning.

Fallen arches cause a large part of the sole to touch the ground along with the heel and front pad. This lack of support in this part of the foot can cause strain on both the ligament in the foot and the joints. You will need a diagnosis from a podiatrist to find treatment options for fallen arches.

Wrong Shoe Sizes

This is a completely avoidable cause of foot pain, but many people experience pain in their feet simply because they wear the wrong size shoes. If you already have issues with your feet and wear the wrong-sized shoes or shoes that do not provide the correct amount of support, your pain issues can quickly worsen.

Ways to Relieve Sore Feet in the Morning

If you are experiencing sore feet in the morning, these tips might help.

Prepare at night- You can take steps at bedtime to help alleviate foot pain in the morning. For instance, if your feet are bothering you, avoid tight-fitting sheets and covers over your feet. You might want to consider investing in a sheet/blanket raiser. This device fits easily into the bottom of your bed and will gently raise sheets and blankets off your feet so that you move freely while staying warm and cozy.

Massage your feet- Giving your feet a good deep massage first thing in the morning can help to loosen up the tendons and joints so that you do not feel so tight and sore.

Stretch your feet- This is especially important if you have plantar fasciitis. You will need to perform stretching exercises on your feet regularly to avoid the tendon continuing to tighten over time.

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