Thanks for your query.
From your symptoms, it seems that you are suffering from plantar fasciitis
. It happens due to inflammation of the plantar fascia.
It hurts the most with the first few steps in the morning because the plantar fascia is tight and has not stretched out yet, and throughout the day it loosens up. The best thing you can do is when you wake up in the morning, before getting out of bed and taking a step, give yourself a little foot rub.
There are many things you can try to help your foot get better:
Give your feet a rest. Cut back on activities that make your feet hurt. Try not to walk or run on hard surfaces.
Use shoes with good arch support
and a cushioned sole.
take an over-the-counter pain reliever like ibuprofen
(such as Advil or Motrin), naproxen
(such asAleve), or aspirin
Do toe stretches, calf stretches and towel stretches several times a day, especially when you first get up in the morning
I do hope that you have found something helpful and I will be glad to answer any further query.