One of the most confusing things about foot pain is this:
You rest.
You stay off your feet.
You finally start feeling a bit better.
You stay off your feet.
You finally start feeling a bit better.
Then you stand up, and the pain hits again.
If this sounds like the story of your life, you’re not the only one we know.
Many patients tell us: “It actually feels worse after sitting for a while. Is that normal?”
Short answer: yes, it’s common. However, it’s also an important clue.
Why foot pain often flare after rest
Pain that worsens after rest usually means the tissue has stiffened during the period of inactivity.
When you sit for long periods, whether it’s at your desk, in the car, in a meeting, or after a night’s sleep, your calf muscle and certain tissues in the foot and ankle tend to tighten slightly. The moment you stand and load the foot again, those tissues are suddenly asked to stretch and absorb force.
Those first few steps can therefore feel sharp, stiff, or even shocking.
This is especially common in people who:
- sit for long hours at work
- commute and walk short bursts between MRT stations
- are on their feet all day, then rest suddenly
- alternate between very active and very sedentary days
Need Help? See A Podiatrist Today
Why this happen even if you “did nothing wrong”
A common worry we hear is: “I have been resting, but why does it feel worse instead of better?”
Truth is, rest reduces irritation, but it doesn’t always improve:
- tissue tolerance
- tissue health, especially when it’s significantly injured
- movement efficiency
- how load is being distributed through the foot
So while symptoms may settle temporarily, the underlying sensitivity remains. When movement resumes, the tissue reacts again. This is especially typical for common conditions such as plantar fasciitis.
This doesn’t mean the condition is worsening; it usually means the foot hasn’t adapted yet.
The stop-start problem
A pattern we often see is stop-start loading, or as cliché as it sounds, a sudden increase in activity.
For example:
- long periods of sitting, followed by sudden walking
- light weekdays, heavier weekends
- resting until pain improves, then resuming everything at full intensity at once
The foot generally responds better to consistent, gradual load rather than big swings between rest and activity.
When post-rest pain is worth paying attention to
Pain after rest becomes more concerning when:
- it starts to linger longer and more painful each time you stand
- it starts affecting your walking pattern
- it takes longer and longer to “warm up”
- you begin avoiding activity subconsciously
- you consciously think of the expected pain before taking the first step after rest
These signs don’t mean something serious is happening. However, they suggest the foot may need a more structured approach to stop the pain in the long term.
Don’t worry and start making changes
Pain that feels worse after rest is common, frustrating, but honestly, usually manageable. Dragging or delaying attention and care only makes the situation worse for yourself.
Understanding why it happens often helps people stop pushing blindly and start making changes that actually support recovery.
