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Many people with plantar fasciitis have intense heel pain in the morning, when they take their first steps after getting out of bed. This pain comes from the tightening of the plantar fascia that occurs during sleep. Stretching or massaging the plantar fascia before standing up can often reduce heel pain.
Other steps can help reduce heel pain when you take your first steps after getting out of bed. You can:
Stretching exercises should create a pulling feeling. They should not cause pain. Ask your physical therapist or doctor which exercises will work best for you.
Stretching and strengthening exercises will help reduce plantar fasciitis.
It's best to do each exercise 2 or 3 times a day, but you do not need to do them all at once.footnote 1
CitationsAmerican Academy of Orthopaedic Surgeons and American Academy of Pediatrics (2010). Plantar fasciitis. In JF Sarwark, ed., Essentials of Musculoskeletal Care, 4th ed., pp. 839–844. Rosemont, IL: American Academy of Orthopaedic Surgeons.Other Works ConsultedDigiovanni BF, et al. (2006). Plantar fascia-specific stretching exercise improves outcomes in patients with chronic plantar fasciitis. A prospective clinical trial with two-year follow-up. Journal of Bone and Joint Surgery, 88(6): 1775–1781.Pasquina PF, et al. (2015). Plantar fasciitis. In WR Frontera et al., eds., Essentials of Physical Medicine and Rehabilitation, 3rd ed., pp. 463–467. Philadelphia: Saunders.
ByHealthwise StaffPrimary Medical ReviewerWilliam H. Blahd, Jr., MD, FACEP - Emergency MedicineE. Gregory Thompson, MD - Internal MedicineAdam Husney, MD - Family MedicineKathleen Romito, MD - Family MedicineSpecialist Medical ReviewerGavin W. G. Chalmers, DPM, FACFAS - Podiatry and Podiatric Surgery
Current as ofNovember 29, 2017
Current as of: November 29, 2017
Author: Healthwise Staff
Medical Review: William H. Blahd, Jr., MD, FACEP - Emergency Medicine & E. Gregory Thompson, MD - Internal Medicine & Adam Husney, MD - Family Medicine & Kathleen Romito, MD - Family Medicine & Gavin W. G. Chalmers, DPM, FACFAS - Podiatry and Podiatric Surgery
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