Heel Pain Library

Straight answers about heel pain.

Plain-English articles on why mornings hurt, what the research says, and what to do about it. Every claim is linked to a published source so you can check it yourself.

Illustration of a foot pointing down during sleep, with the plantar fascia resting in a shortened position 5 min read · Sources included Why heel pain is worst with your first steps in the morning Overnight, the foot rests pointed down and the tissue under the arch rests short. The first step loads it all at once. Here is what the research says. Read the article Soft night splint worn in bed at night next to an open book 5 min read · Sources included Night splints for plantar fasciitis: what the research says A guideline recommends night splints for steady first-step pain, but the trials are small and mixed. An honest look at what was tested and what was found. Read the article Person sitting on the edge of the bed rolling the arch of the foot on a spiky massage ball 4 min read · Sources included The 2-minute stretch to do before you get out of bed Step-by-step instructions for the plantar fascia stretch tested in a 2003 clinical trial, plus a calf stretch and a ball roll, and what to expect. Read the article Bare feet about to touch the floor beside the bed at dawn 5 min read · Sources included Heel spur or plantar fasciitis: what is the difference? Heel spurs are common in people with no pain, and a spur on an X-ray is usually not why a heel hurts. What studies show and what it means for home care. Read the article Hand placing a clear gel heel cup into a white walking sneaker 5 min read · Sources included How long plantar fasciitis lasts, and when to see a doctor Most people improve within a year with simple care, but it takes months. A realistic timeline, what slows recovery, and the signs that mean see a doctor. Read the article

These articles are general information, not medical advice. Dawnstep is not affiliated with or endorsed by the organizations or authors cited.