Plantar Fasciitis at Night: Tips for Better Sleep

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Plantar fasciitis, a common cause of heel pain, can disrupt not only your daily activities but also your sleep. Many individuals with plantar fasciitis experience increased discomfort at night, making it challenging to get a restful nights sleep. In this blog post, well explore tips and strategies to help alleviate plantar fasciitis pain and improve your sleep quality.

Understanding Nocturnal Plantar Fasciitis:

The pain associated with plantar fasciitis often intensifies during periods of inactivity, such as when youre at rest or asleep. Nighttime discomfort is commonly felt upon taking the first steps in the morning or when getting up after prolonged periods of rest. Several factors contribute to nocturnal plantar fasciitis, including a tightening of the plantar fascia overnight and inflammation that occurs during periods of inactivity.

Tips for Better Sleep with Plantar Fasciitis:

  1. Night Splints:

    • Consider using night splints, which are devices that keep the foot in a dorsiflexed position while you sleep. This helps maintain a gentle stretch on the plantar fascia, reducing morning pain.
  2. Stretching Exercises Before Bed:

    • Incorporate gentle stretching exercises before bedtime to relax the plantar fascia. Focus on calf stretches, Achilles tendon stretches, and specific plantar fascia stretches.
  3. Icing Before Sleep:

    • Apply an ice pack to the affected heel for 15-20 minutes before going to bed. Icing can help reduce inflammation and numb the area, providing relief during the night.
  4. Proper Pillow Placement:

    • If youre a side sleeper, consider placing a pillow between your knees to help align your spine and reduce strain on your lower back and feet. This can contribute to overall comfort and potentially alleviate plantar fasciitis discomfort.
  5. Orthopedic Mattress and Pillows:

    • Invest in an orthopedic mattress that provides proper support for your body, including your feet. Additionally, using orthopedic pillows for your head and legs can help maintain a neutral spinal alignment.
  6. Foot Elevation:

    • Elevate your feet slightly using a pillow or cushion while sleeping. This can help reduce swelling and improve blood circulation, minimizing discomfort.
  7. Compression Socks:

    • Consider wearing compression socks to bed. These socks can help reduce inflammation and provide support to the feet during the night.
  8. Over-the-Counter Pain Relievers:

    • Consult with a healthcare professional about the suitability of over-the-counter pain relievers. Nonsteroidal anti-inflammatory drugs (NSAIDs) may help reduce pain and inflammation, improving sleep quality.
  9. Maintain a Consistent Sleep Schedule:

    • Aim for a consistent sleep schedule by going to bed and waking up at the same time each day. A regular sleep routine can contribute to better overall sleep quality.
  10. Mindfulness and Relaxation Techniques:

    • Practice mindfulness or relaxation techniques before bedtime to ease tension and promote relaxation. This can help create a conducive environment for better sleep.

When to Seek Professional Help:

If your plantar fasciitis symptoms persist or worsen, its essential to seek professional help. A healthcare professional or a podiatrist can provide a thorough evaluation, recommend appropriate treatments, and offer personalized advice to address your specific needs.


Managing plantar fasciitis at night requires a combination of lifestyle adjustments and targeted strategies. By incorporating these tips into your bedtime routine, you can alleviate discomfort, improve sleep quality, and promote overall foot health. A good nights sleep is essential for your well-being, and with the right approach, you can find relief from nocturnal plantar fasciitis symptoms.

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