"Why does my heel hurt first thing in the morning? When sleeping at night, your foot tends to be in a relaxed position. The plantar fascia is then contracted, along with your calf muscles. When you are taking those first couple steps in the morning you are then stretching out a tight plantar fascia and calf muscle, causing micro-tears in the plantar fascia. This puts excess pressure and strain on those areas of your foot. After those first few steps, you are now warmed up and stretched out."