An estimated 70% of people in the UK will experience foot pain at some point, and for many, it strikes right after getting out of bed. The sharp, intense sensation when standing up is often due to a common condition called plantar fasciitis.
What Is Plantar Fasciitis?
The plantar fascia is a strong fibrous band of connective tissue running from the heel bone to the base of the toes. When overloaded or degenerated, it causes pain, typically at the heel. Harley Street podiatrist Marion Yau explains that specialists now find degeneration of collagen fibres rather than classic inflammation.
Triggers include sudden increases in activity, direct injury, long hours on your feet, unsupportive footwear, over-pronation (excessive inward foot rolling), and tight calf muscles.
How to Identify Plantar Fasciitis
Pain is most common at the heel but can occur anywhere along the sole. Descriptions include bruise-like ache, dull soreness, or sharp stabbing sensations. A key sign: pain is worst with your first steps in the morning or after sitting, then eases after a few minutes of walking. Burning, tingling, or radiating pain may indicate a nerve issue like tarsal tunnel syndrome.
Why Foot Pain Is Worst in the Morning
During sleep, your foot points downward, keeping the plantar fascia shortened and contracted for hours. By morning, the tissue has tightened considerably. When you stand, the fascia is suddenly stretched from its shortened state into full weight-bearing, causing sharp pain described as 'stepping on glass'.
Treatment and Relief
Marion Yau says the vast majority of people improve by addressing both pain and its causes. Simple measures include resting feet, switching to supportive trainers, and taking anti-inflammatories like ibuprofen. Calf and plantar fascia stretching—such as morning ankle circles or calf stretches while lying down—helps long-term. Rolling the arch on a frozen water bottle or golf ball before standing can also loosen the tissue.
Mild cases often resolve within weeks, but it can take up to a year to fully settle. In persistent cases, options include night splints, physiotherapy, shockwave therapy, and steroid injections. Surgery to partially release the fascia is a last resort and rarely needed.
