5 Simple Stretches to Reduce Morning Heel Pain

5 Simple Stretches to Reduce Morning Heel Pain

By Dr. David J. Doperak, East Valley Orthotics — Custom MASS‑Posture Foot Orthotics in Chandler, Gilbert & Sun Lakes Arizona

If you wake up with sharp heel pain in the morning, you’re not alone. Many people in the East Valley experience discomfort with those first steps out of bed — often caused by tight calves, plantar fasciitis, or poor foot posture. The good news is that a few simple stretches can help reduce morning heel pain and improve mobility throughout the day.

As a provider of custom flexible orthotics calibrated using the MASS Posture approach, I see firsthand how daily stretching combined with proper foot support can dramatically reduce heel pain. Below are five easy, safe stretches you can start using today.

1. Calf Wall Stretch

One of the most common contributors to plantar fasciitis heel pain is tight calf muscles.
How to do it:

• Stand facing a wall.

• Step one foot back and keep the heel flat.

• Lean forward until you feel a stretch in the calf.

• Hold 20–30 seconds, then switch sides.

This stretch helps reduce tension on the Achilles tendon and the plantar fascia — two major sources of morning heel pain.

2. Plantar Fascia Massage (Ball or Water Bottle)

This is a simple way to warm up the bottom of the foot before walking.
How to do it:

• Sit comfortably and place a frozen water bottle, lacrosse ball, or tennis ball under your foot.

• Roll from heel to toes for 1–2 minutes.

This technique helps loosen the fascia and reduce the sharp, stabbing pain many people feel when they first stand up.

3. Towel Toe Stretch

A classic stretch for plantar fasciitis and heel pain.
How to do it:

• Sit with your legs extended.

• Loop a towel around the ball of your foot.

• Gently pull the towel toward you while keeping your knee straight.

• Hold 20–30 seconds.

Doing this before getting out of bed can significantly reduce morning heel pain.

4. Seated Ankle Circles

A simple mobility exercise that helps wake up stiff feet and ankles.
How to do it:

• Sit on the edge of your bed.

• Lift one foot and rotate your ankle in slow circles — 10 each direction.

Improved ankle mobility reduces strain on the heel and arch.

5. Toe Flex & Extend Stretch

This stretch targets the small muscles that support your arch.
How to do it:

• Sit and cross one foot over your opposite knee.

• Gently pull your toes back toward your shin.

• Hold 15–20 seconds.

This helps lengthen the plantar fascia and reduce tension at the heel.

Why Morning Heel Pain Happens

Most people experience morning heel pain because the plantar fascia tightens overnight. When you take your first steps, the sudden stretch can trigger sharp discomfort. Stretching helps prepare the tissues — but it’s only part of the solution.

Many patients in Chandler, Gilbert, and Sun Lakes discover that their heel pain is actually caused by poor foot posture. That’s why East Valley Orthotics proudly offers custom flexible orthotics calibrated using the MASS Posture system, designed to support your foot in its optimal position while still allowing natural movement.

When Stretches Aren’t Enough

If you’ve been stretching consistently but still struggle with heel pain, it may be time to look deeper. Persistent heel pain often signals a mechanical issue that stretching alone can’t fix.

If pain persists, we can help you find the root cause.
Schedule an appointment at https://eastvalleyorthotics.setmore.com/