After a good night’s rest, it can be alarming to get out of bed and immediately feel pain in the back of your calf. This thick tendon, called Achilles, is where the two calf muscles meet the foot. There are two common reasons why you may have achilles tendon pain in the morning: injury or posture.
If you play sports or are physically very active, you may have an overuse tendinopathy , a condition that causes a micro-tear of the fibers in the tendon. While you sleep, the ankle relaxes, placing the calf muscles in a shortened position. When you stand up, this muscle stretches, which can cause pain in the back of your heel when you wake up.
Achilles heel anatomy
Your tendon is a band of connective tissue that connects the heel bone to the two main calf muscles that we use for walking and running. These calf muscles, known as the gastrocnemius and soleus, generate the power that your foot needs to push and step or stand up on your toes, like when you’re jumping.
Why does it hurt when you wake up?
Any activity that puts pressure on the tendon, such as running or jumping, can cause injury. Tight calf muscles or a sudden increase in the amount or intensity of exercise can lead to achilles tendon pain in the morning. Exercising in the wrong shoes or running on uneven surfaces can increase the risk of developing this condition.
The tendon can feel especially stiff and painful right after you wake up in the morning or after a long period of inactivity. You may also feel heel and tendon pain when walking or running later in the day. It can be especially painful if you are climbing stairs or on a slope. Also, swelling and warmth may be felt in the area due to inflammation, and the Achilles tendon can be painful to the touch.
What treatment is there?
Rest the foot and ankle and avoid unnecessary movements if you feel pain in the Achilles tendon. Make an appointment with your doctor to have a definitive diagnosis if the pain lasts more than a few days or interferes with your ability to walk. Your doctor or physical therapist may recommend additional treatment, such as ice packs, exercise, or medications , depending on the cause of the pain. In some extreme cases, surgery may be necessary.
Stretching tight muscles and tendons can improve flexibility and help reduce the risk of injury or pain if Achilles hurts in the morning. You can do this stretch at night before bed, before physical activity, and again when you get up in the morning.
Stand in front of a wall with your feet staggered, your injured leg behind you. Place your hands on the wall at shoulder height for balance. Keeping your front knee bent and your rear leg straight, slowly lean toward the wall until you feel a stretch along the back of your calf. Hold for 20 to 30 seconds and repeat three times.
