If you’re a sufferer of Plantar fasciitis, you’ll be familiar with the sharp, stabbing pain in your heel that starts your day. But what about the pain that keeps you tossing and turning before you even get there? Nighttime can be a particularly frustrating battleground for those suffering from this common foot ailment, as your arch and heel tighten up after a day’s activity, ready to deliver a rude awakening.
Fear not, fellow sufferers! You can reclaim your nights and wake up with less morning agony. Here’s a comprehensive guide to dealing with plantar fasciitis pain after dark, focusing on effective strategies, especially the crucial role of night splints.
Photo by Jan Romero on Unsplash
Why Does Plantar Fasciitis Hurt More at Night (or the Morning After)?
During the day, walking and movement keep your plantar fascia (the thick band of tissue on the sole of your foot) somewhat stretched and warm. When you sleep, your foot naturally points downwards (a position called plantarflexion). This shortens the plantar fascia, allowing it to contract and tighten. When you take those first steps in the morning, this suddenly taut tissue is brutally stretched, leading to that characteristic excruciating pain. Night pain often occurs if you’ve been more active than usual, or there’s more inflammation than usual.
How to help Nighttime Plantar Fasciitis Pain
1. Night Splints
If you’re serious about reducing morning pain, a plantar fasciitis night splint is your secret weapon.
Night splints hold your foot in a gently dorsiflexed position (toes pointed upwards) while you sleep. This keeps your plantar fascia and Achilles tendon stretched throughout the night, helping prevent them from shortening and tightening.
Consistent use of a night splint can significantly reduce that familiar”first step” pain in the morning and contribute to overall healing by preventing nightly re-injury of the fascia.
There are several types of night splints, including rigid posterior splints (boot-like), dorsal splints (on the top of the foot), and softer sock-style splints. They might be awkward and uncomfortable at first, but perseverance is key. Start by wearing it for a few hours each night and gradually increase the amount of time.
2. Gentle Stretching Before Bed
While the night splint is helpful, a few minutes of gentle stretching before you lie down can further prepare your foot for rest. Calf stretches and Plantar Fascia stretches can help recovery and pain too.
3. Icing for Inflammation
If your pain is particularly bad at night, a quick ice pack session can work wonders. Ice helps reduce inflammation and can numb the foot a little, providing some pain relief.
4. Elevate Your Feet
Elevating your feet above your heart while lying down can help reduce swelling and improve circulation. Prop them up with a pillow or two.
5. Supportive Footwear
Avoid going barefoot, especially on hard surfaces.A pair of supportive slippers can be helpful for indoor walking.
6. Optimise Your Sleeping Position
While a night splint is your best bet for keeping your foot in the correct position, if you’re not using one, try to avoid sleeping with your toes pointed downwards. Some people find relief by sleeping on their side with their foot neutral, or even on their back with a pillow under their calves to maintain a slight dorsiflexion.
Consistency is Your Key to Comfort!
Dealing with plantar fasciitis night pain requires consistency. Include these strategies into your nightly routine, especially the use of a night splint. While results may not be immediate, many individuals find significant relief and a dramatic reduction in morning pain with diligent application.
Always consult a doctor or foot specialist before starting treatment.
Leave a Reply