If your first steps out of bed bring a sharp pain under the heel that eases as you walk, plantar fasciitis is the usual culprit. It's an irritation of the thick band of tissue along the sole of your foot, and it responds well to simple home care.
What eases it
- Calf stretches against a wall, held 30 seconds, a few times a day.
- Rolling the sole of the foot over a bottle or ball.
- Toe-towel scrunches to strengthen the small foot muscles.
- Supportive footwear — avoid walking barefoot on hard floors.
Do a few gentle calf and foot stretches before you get out of bed — it makes those painful first steps much easier.
Most heel pain settles with consistent stretching over a few weeks. If it lingers, a physiotherapist can check your foot mechanics and add targeted treatment.
This article is general education, not a medical diagnosis. For persistent or severe symptoms, consult a licensed physiotherapist.