The most common cause of morning heel pain is plantar fasciitis. The plantar fascia is a long ligament in the bottom of your foot. It can become inflamed causing pain on the bottom of your foot and heel.
Symptoms include pain on the bottom of the foot either after not weight-bearing through the foot for a long period of time or after a lot of weight-bearing activity.
1. Replace worn out shoes. Make sure you have a pair of good supportive tennis shoes for when you are
on your feet a lot.
2. Stop any excessive exercising or jogging until symptoms subside. If you have recently started a new
exercise program or changed jobs where you are doing a lot of standing or walking, see what you
can do to limit being on your feet a lot.
3. Use heat on the bottom of your foot followed by rolling a tennis ball underneath your foot for a few
minutes for a self massage to the plantar fascia area.
4. Perform calf stretches. Stand on the bottom of a step and drop one heel down until you feel a stretch
in your calf. Hold for 20 seconds and repeat a couple times on each foot.
5. End with some ice on the bottom of your foot. Wrap a bag of frozen peas or corn in a towel and put it
under your foot for about 10 minutes.