Sleep With Your Feet Against the Wall
Why Does Your Foot Hurt in the Morning?
When you sleep, your feet naturally point downward. Without muscle tension, the plantar fascia heals in a contracted state. When you take your first step in the morning, the contracted fascia suddenly stretches, causing that 'tearing' pain.
The Solution
Sleep with the soles of your feet pressed against the wall. This keeps the plantar fascia stretched throughout the night, so when you wake up there's no tearing pain.
How To Do It
- Position your bed against a wall.
- Lie on your side facing the wall and press the soles of your feet flat against it.
- Keep your feet at roughly a 90-degree angle.
- It may be uncomfortable at first, but you'll get used to it in a few days.
My Experience
Taping didn't work. A stocking-type splint didn't fit. With restless leg syndrome, any discomfort kept me awake. Then after a run, I pressed my hot feet against a cool wall and accidentally discovered this. The first week it stung every time I pressed my feet to the wall, but every morning the pain decreased. After a week, morning pain dropped dramatically. For the first time in 4 years, I wasn't afraid of mornings.
💡 Tip: If pressing your feet flat against the wall is too difficult, a night splint that keeps your ankle slightly flexed can have a similar effect.