The scientific truth – what’s really happening in your body?
90% of cases of morning heel pain are caused by plantar fasciitis. What is the plantar fascia? It’s a thick band of connective tissue that runs from the heel to the toes under the foot. Its role: like a natural arch support. Why does it hurt in the morning?
When you sleep, the fascia shortens. The first time you stand on it in the morning, it pulls forcefully on the heel bone, causing micro-tears and inflammation. After 10 minutes of walking, the pain lessens, but it returns if you stand for long periods. Four factors that worsen the problem: Weight gain: Every extra kilogram adds four kilograms of pressure to the heel (load stress). Flat shoes: Sandals without arch support cause the plantar fascia to work too hard. Prolonged standing: Standing for eight hours at a time strains the plantar fascia. Tight calf muscles: If the gastrocnemius muscle is tight, it pulls the heel upwards. Three exercises that can help at home: Calf stretch: Place your hands on a wall with your affected leg behind you. Hold for 30 seconds, three times. Frozen bottle roll: Roll a frozen water bottle under your foot for five minutes. Cryotherapy reduces
