Hi, this is Dr Hitin Mathur, consultant Orthopaedic and foot and ankle surgeon. From your symptoms it seems that you may be suffering from a condition called plantar fasciitis. This is the inflammation of the a fascia on the undersurface of your foot. It is more common in people who have a tight calf or flat foot. Low vitamin D raised uric acid or compression of a nerve around the ankle can also lead to plantar fascitis symptoms. So get your Vitamin D and uric acid levels in blood on a fasting basis. Calf stretching exercises and plantar fascia stretching exercises should be started under the guidance of a physiotherapist. Wearing a night splint to keep the ankle in neutral position at night will help overcome the early morning first step Pains. Putting your feet in hot water for 3 minutes and cold water for 1 minute on an alternating basis 2 do 3 times a day will also help. Wearing cushioned slippers Silicon heels and the shoes will help relieve the pain. Rolling a cold water bottle under the sole of foot will also help. Also start anti-inflammatory medications for a reasonable period of time on a regular basis. These modalities of treatment will help relieve pain related with plantar fasciitis in most cases. If your pain still continues insult your nearest Orthopaedic surgeon or foot and ankle specialist.