That first step out of bed with stabbing heel pain is classic plantar fasciitis. The goal is to calm irritability and rebuild tissue tolerance. You don’t have to stop moving; you have to load smarter.
Daily Plan
- AM warm-up before standing: Ankle pumps x 20, towel scrunches x 20, calf raises x 10.
- Stretching: Calf and plantar fascia stretch 2×30s each, 2–3×/day.
- Strength: Eccentric calf lowers 2×12 (slow down phase) 3–4×/week.
- Shoes: Stable footwear; consider temporary arch support.
When to Modify
- Reduce hill/tempo runs; keep walks but shorten if pain spikes.
- Swap to cycling or pool workouts on high-pain days.
Clinic Care
We assess ankle mobility, big-toe extension, calf strength, and gait. Care may include foot/ankle mobilization, soft tissue work, taping, progressive loading, and shoe/insole guidance. Persistent cases may need imaging or medical co-management.
Morning heel pain nagging you? See Dr. Edward Komberg for a targeted, walk-friendly plan.