<s>[INST] have had foot pain when i wake in morning to go to the bathroom i walk like I am 90 and if i sit to long it has started bothering me also ,I walk 2 miles each day and a custodian for 8 hrs at school .i weigh 127 ,and petite.this started a couple of months ago [/INST] Foot pain during morning hrs may be because of plantar fasciitis, Achilless tendonitis. Wear cushion heel pads in your shoes, reduce weight, avoid smoking and Chat Doctor. Explaining you few exercises which will helps you roll a towel put under your heels (lie straight on your back) press the towel gently with heels and relax repeat this 10 times and do 3 sets next do ankle toe movement like pulling the toes and ankle towards body and relax downwards repeat 10 times and do 3 sets stand and do heel off and toe off. Next and most imp initial treatment take two buckets in one out warm water and in another put cold water(fridge water) now dip your feet in warm water for 3 mins and immediately transfer your feet in cold water for 1 min repeat this for 15 mins. Start with warm water and end with warm water. Once the pain subsides start the above exercises. And get your physiotherapy also these all will help you </s>