That sharp “first step” pain is very common.

Overnight, the muscles and plantar fascia tightens with your foot in a pointed position. When you take your first steps your foot moves into a flexed position and;

The tissue is suddenly stretched

It’s less warm and less flexible due to inflammation trapped in the soft tissue

Pain receptors are more sensitive also due to the increased inflammation

This is why it often eases as you move, but can return after sitting.

Two of the main factor for heel pain starting are
* An increase in activity. This might be increase in running or walking, a new job that requires you to be on your feet longer or starting new exercises/sports such as a pump class at the gym.
* The wrong shoes for your foot type or activity. There is no perfect shoe as every shoe has different features that will be better suited to different characteristics of different feet.

* A change in flooring. Often when people move into homes with hard floors their feet aren't used to the increased time on hard surfaces while walking barefeet.

There are three things you can try at home

* Stretching your foot first thing in the morning before standing in it
* Avoiding walking bare foot on hard surfaces such as tiles or floorboards

* Managing the activities you are doing. Slowly increase walking or running and ease into new activities at the gym.