If your heel pain is sharp, stabbing, or burning when you first get out of bed but eases after a few steps you’re experiencing a classic pattern of plantar fasciitis or heel inflammation.
This is one of the most common foot complaints in adults over 45, and it often sneaks up gradually before becoming impossible to ignore.
While you sleep, the tissues on the bottom of your foot shorten and tighten.
When you stand up, those tissues are suddenly stretched causing pain.
This usually involves the plantar fascia, a thick band of tissue that supports the arch of your foot and connects your heel to your toes.
The most common cause.
Symptoms include:
Long periods of standing, walking, or working on hard surfaces irritate the tissue over time.
Tight muscles pull on the heel, increasing stress and inflammation.
Joint degeneration can refer pain directly into the heel.
Flat feet, high arches, or worn-out shoes can overload the heel.
Even “healthy” walking routines can trigger heel pain if the foot isn’t supported properly.
Many people assume heel pain will just “work itself out.”
Instead, the irritation continues, leading to:
The longer it goes untreated, the harder it is to resolve.
While helpful short-term, these approaches don’t address:
That’s why heel pain often returns as soon as activity increases again.
Our approach focuses on:
Patients often report:
All without surgery or injections.
✔ Stretch calves gently before standing
✔ Roll the foot over a frozen water bottle
✔ Wear supportive shoes, even at home
✔ Avoid barefoot walking on hard floors
✔ Ice after activity
✔ Stay hydrated to support tissue health
Small changes make a big difference.
Heel pain is one of the most treatable foot conditions especially when addressed early.
