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This is due to the muscle cramping after overnight rest.
Inflammation from long walking or standing can cause muscle stiffness after rest.
Effective treatments include the following:
Rest — Limiting athletic activities and getting extra rest can help to reduce symptoms. Excessive and repetitive heel impact from jumping, walking, and use of a trampoline should be avoided. A complete lack of physical activity, though, can lead to stiffening and a return of pain, and is not recommended.
Icing — Applying ice to the area, for example, for 20 minutes up to four times daily, may relieve pain. Ice and massage may also be used before exercise.
Exercise — Exercise may be helpful.
Please follow these exercises shown in the link below:
Protective footwear — Athletic shoes, arch supporting shoes (particularly those with an extra-long counter, which is the firm part of the shoe that surrounds the heel), or shoes with rigid shanks (usually a metal insert in the sole of the shoe) may be helpful. Cushion-soled shoes with gel pad inserts or heel cups may provide temporary pain relief. Silicone inserts have been found to provide better support than felt pads or rubber heel cups.
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