Foot pain when you wake up is often caused by tissues or joints becoming stiff during several hours of rest. If the first few steps are the most painful, especially near the heel or arch, plantar fasciitis is a common possibility.
Plantar fasciitis affects the thick band of tissue along the bottom of the foot. Overnight, this tissue can tighten, then become painful when it is suddenly stretched as you stand and walk. The discomfort may ease after moving around, but it can return after long periods of sitting or standing.
Pain and stiffness at the back of the heel may be related to Achilles tendinopathy. Arthritis in the foot joints can also cause morning stiffness or pain after inactivity. Your activity level, foot mechanics, body weight, tight calf muscles, and unsupportive shoes may contribute to these problems.
Supportive footwear and gentle stretching may help, but treatment depends on the cause. Avoid taking medication or using injections without medical guidance. See a podiatrist, orthopedic specialist, or family doctor if the pain persists, worsens, or affects your ability to walk.