8 Causes of Foot Pain at Night and How to Treat Them

Foot discomfort affects millions of people daily, ranging from dull, persistent soreness to sharp, stabbing sensations.

For some, foot pain emerges primarily at night or while asleep. This can disrupt sleep and make restorative rest hard to achieve.

Experiencing foot pain at night? Keep reading to learn common causes and the best ways to address each one. Often, simple home measures can relieve nighttime foot pain, but medical attention may sometimes be necessary.

1. Plantar fasciitis

The band of tissue that extends from the front of the foot, across the arch and into the heel is the plantar fascia. When this tissue is overworked or stretched, it can become inflamed and painful — a condition known as plantar fasciitis.

Frequent contributors to plantar fasciitis include:

• flat feet
• high arches
• excess body weight
• tight calf muscles
• standing for extended periods without adequate support

Pain from plantar fasciitis is commonly worse first thing in the morning.

2. Morton’s neuroma

Morton’s neuroma is a painful issue caused by compression or inflammation around the nerves between the toes. This pressure can create sensations like burning and shooting pain.

Pain from Morton’s neuroma isn’t always worse at night. However, symptoms can continue throughout the day, particularly when walking or bearing weight.

Those with Morton’s neuroma often have:

• flat feet
• high arches
• bunions
• hammer toe

3. Pregnancy

During pregnancy, calcium metabolism changes in the body. These alterations can lead to cramps and tenderness in the legs and feet.

Why are leg and foot cramps common during pregnancy?

There are multiple causes for leg and foot cramps during pregnancy. One factor can be shifts in calcium balance. Learn more.

4. Diabetes

Chronically high blood sugar can gradually harm the nervous system, including the nerves in your feet.

As nerve damage progresses, symptoms such as foot pain and tingling may worsen.

5. Fibromyalgia

Fibromyalgia is a long-term condition that causes widespread pain and stiffness. This includes discomfort in the feet and other areas exposed to pressure and overuse.

At night, reduced levels of the anti-inflammatory hormone cortisol can amplify pain sensations.

6. Pinched nerves

Compression of certain nerves around the ankle can produce tarsal tunnel syndrome. Compression of the sciatic nerve in the lower back and legs can also cause foot pain.

In both scenarios, nerve pressure often increases at night, leading to heightened pain.

7. Lifestyle factors

Many instances of foot pain can be linked to habits like posture, walking patterns, and footwear choices.

Lifestyle contributors to foot pain may include:

• sitting for long stretches
• standing, walking, or running for extended periods
• inadequate shoe support
• sleeping in particular positions
• body weight

8. Foot anatomy

Some people have more night-time foot pain because of their foot structure.

Individuals with pronounced arches or very flat feet are more susceptible to problems that can lead to foot pain.

What are the different types of foot pain?

Foot pain is unpleasant in any form. But the character of the pain and its location can provide clues about the underlying cause.

Pain in heel

Some nighttime foot pain is centered on the bottom of the heel. This can make standing or walking more painful. You might also feel sharp, shooting pain when you step out of bed.

Heel pain can stem from poor shoe support or overuse of the foot muscles. In these cases, the heel may be throbbing and tender.

If a nerve is compressed, heel pain can be sharp and intermittent.

Big toe pain

The bones and joints of the big toe endure a lot of stress from walking, standing, running, and other weight-bearing activities.

This can produce painful inflammation and swelling around the toe.

Bunion pain

Bunions are bony protrusions that develop at the big toe joint and are often visible along the side of the foot.

These bumps can be painful when walking or wearing shoes. At night, they may cause throbbing discomfort and soreness.

Pain in other toes

The middle toes are vulnerable to burning and tingling because the nerves supplying them may be affected by pressure and strain.

Toes can sometimes feel numb if nearby nerves are compressed.

Pain when lying down

Nocturnal leg cramps are muscle spasms that happen while you’re sleeping or lying down, often felt in the calves and thighs.

Nighttime foot cramps are related and cause sharp, aching pain in the feet. The discomfort can also travel up into the ankle and lower leg.

Peripheral neuropathy

Peripheral neuropathy causes tingling and burning from nerve damage in the extremities, such as the feet.

Those with neuropathy may also feel stabbing or shooting pains. Numbness is another common symptom.

Are there home remedies for foot pain at night?

Not all foot pain requires a clinician’s care. Home remedies may be sufficient to reduce nighttime foot discomfort.

Hydration

Keeping well-hydrated throughout the day can help prevent muscle cramps.

Water also supports fluid movement in the body, reducing the chance of swelling.

Stretches

Basic stretches like toe and heel lifts can loosen the muscles and tendons around your feet. Try this routine:

1. Place your feet flat on the floor.
2. Lift your toes up and flex them back toward your shins.
3. Hold for 10 seconds.
4. Return them to the floor.
5. Lift your heels so the balls of your feet stay on the ground.
6. Hold for 10 seconds.
7. Perform three sets and repeat several times a day.

Exercise

Repetitive activities like walking, jogging, or running can trigger foot pain, but so can prolonged inactivity.

To boost circulation and stretch foot and leg muscles, aim for moderate exercise multiple times per week.

Ice

For sharp, intense pain, apply a cold pack to the affected area. Wrap the ice pack in a towel to avoid direct skin contact.

Keep it on for 10 minutes and repeat hourly in the evening.

Massage

Gentle foot massage can enhance circulation and relieve tension in muscles and connective tissue.

Talk with a doctor

If foot pain becomes frequent or symptoms worsen, schedule an appointment with a health care provider.

Severe pain, numbness, or trouble walking may indicate a more serious problem.

What are possible treatments for foot pain at night?

If home care doesn’t stop the throbbing or stinging, consult your doctor about additional options.

• Plantar fasciitis: Orthotic inserts or cushioned pads can support foot tissues. A specialist can measure your feet and gait to create custom inserts.
• Morton’s neuroma:Your physician might recommend anti-inflammatory medications or a steroid injection to reduce swelling. Choosing shoes that don’t squeeze the toes can help prevent nerve compression.
• Pregnancy:Blood tests may assess calcium levels. Supplements might be advised if calcium or other minerals are low.
• Diabetes:Good blood sugar control can help lessen foot pain.
• Fibromyalgia:There’s no cure, but some medications can help ease pain and swelling.
• Pinched nerves:These often improve with time. Home strategies can relieve symptoms, though physical therapy is sometimes needed.

Prevention

Take these steps to reduce or prevent nighttime foot pain:

• Wear appropriate shoes:Footwear that is too tight, narrow in the toe box, or excessively high can strain your feet and cause pain.
• Do stretches:Keep practicing heel and toe raises to maintain flexible, resilient foot muscles and tissues.
• Massage your feet:If your feet feel sore after standing or exercising, a gentle massage can ease muscle tension and boost circulation.

The takeaway

Effective treatment and prevention can significantly improve sleep by reducing or eliminating nighttime foot pain.

Looking after your feet with well-fitted shoes, regular stretching, and healthy habits can greatly lower the risk of nighttime foot discomfort.

Consult a doctor for issues like nerve compression or persistent inflammation to prevent further harm.