How important is sleep for Foot Injury Recovery?

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Sleep is important for many aspects of our lives, especially when it comes to injury recovery and prevention. Sleep is the only part of the day when the body can heal itself both physically and mentally. Research has shown that sleep can help aid in tissue, wound and painful healing. The growth hormone needed for tissue regeneration and repair is secreted during sleep. 

Let’s first break down what sleep is and how it impacts your body. Sleep occurs in two different stages. The two stages are called NREM (stages 1-4), and REM (stage 5). As you sleep, you will typically progress through each of the stages. Each cycle last roughly 90 to 120 minutes and your body undergoes recovery, maintenance, and adaptation during each stage of sleep.

When asleep, your body will repair any soft tissue or muscular injuries. As we enter the deep stages of sleep, growth hormones responsible for muscle repair and growth are released. When our bodies do not get enough rest, the secretion of these hormones declines and makes it harder for our body to recover from injuries.

Plantar Fasciitis is a type of foot issue that can be impacted by a lack of sleep. Plantar Fasciitis the time for the body to heal this inflammation and damage is mainly when we are off our feet and resting. If you’re unable to get enough sleep with the injury, the plantar fascia will not be able to heal and will continue to be painful with the pain being chronic. A poor night’s sleep will not have a negative impact but this can become a long-term issue if you continue to not receive proper sleep.

To ensure you receive a proper night’s sleep, here are some of our recommendations:

  • Avoid caffeine (eg. coffee) later in the day and try not to consume 4-6 hour before bed

  • reduce irregular or long daytime naps

  • reduce blue light exposure from TVs, phones and tablets prior to going to bed

  • Avoid exercise prior to going to bed

  • wind down and clear your head before bed

  • maintain a consistent sleep routine by going to bed and waking up at the same time everyday

Receiving proper sleep at night time is the best strategy for recovering from foot injury. Speak with our team of foot health professionals to learn more about how to accelerate your foot health recovery through sleep.

Jungwoo Han