Before we talk about how to best fix this type of foot pain, let’s talk about the most common reason this condition occurs.

The foot, while it may look like a simple structure upon first glance, is quite complex. It is made up of several bones, joints, muscles, ligaments and tendons which all work together to give our foot structure and allows us to endure significant forces when we stand, walk and run. 

One of the structures which helps to support the arch of our foot is made up of a tough tendon-like sheet. It is constantly under tension while we are on our feet. When this structure (called the plantar fascia) becomes overtaxed or stressed, it can begin to tear. Now sometimes this goes unnoticed and heals quickly, however, other times the stress that causes the initial tearing continues. If this is the case, the fascia can reach a point where it becomes painful when you try to walk on it, especially first thing in the morning.

Whether the pain starts all at once or gradually gets worse over time, the first thing I always recommend is to check your footwear!! 

The most common culprit for this type of foot pain is poor footwear with little to no arch support. While arch pain can happen to any type of foot, 9 out of 10 times it is someone with a low arch or no arch that doesn’t have good shoes or insoles to support the foot.

So instead of waiting for the pain to just subside on it’s own, at least take the time to make sure your shoes, sneakers, sandals, etc. aren’t constantly re-aggravating the foot!

P.S. – A routine of stretching and strengthening is also going to be extremely important for the full recovery of your foot. Make sure to choose someone qualified who will be able to guide you when choosing proper footwear AND in setting up a personalized program to ease your foot pain.