What causes pain and stiffness in the heels of my feet?

[Jason]

When I first get up, I notice there is alot of stiffness and pain around the heels of my feet. It takes a few minutes of standing or walking to get used to it.My wife thinks its because I have put on weight after quitting smoking. All I know is it hurts.

[Douglas B]

pain and stiffness in your heels should be because the achilles tendon has shortened up, as tendons will do from time to time. When that happens it makes the muscle pull on the area of least resistance, your heel. And that is why your leg feels tight as well. Here is how to release it:
Achilles tendon:
With that foot in your lap, take both your hands and place them on the back of the tendon about one inch apart at ankle level. Press the tendon hard between your fingers and thumbs and hold that pressure there. Relax, take a deep breath and exhale and don’t tense up any part of your body. After 30 seconds slowly raise the front of your foot as far as it will go. Then remove the pressure but hold your foot there for one minute longer.

[Pedorthist]

There is a condition called plantar faciitis (morning first step pain) that is very common in our society. It is ligament issue which becomes damaged (inflammation) either by trauma or over use. Over use is excessive standing, walking and standing on hard surfaces . Trauma could be some sudden impact to the bottom of the foot. (your wife is correct. adding on weight can be a contributor) If it goes untreated it only gets worse. In some cases it could lead to the need for surgery. The plantar ligament becomes inflammed and tightens when you are not in a weight bearing (standing or walking) position. Once you add weight, pain. There are good inexpensive solutions. There is a great web site, http://www.360footcare.com, that is interactive. They have a Pedorthist (a foot specialist including diabetic foot care ) who interacts with customers. They have youtube videos and eventually they will offer weekly live broadcasting for customers. The Pedorhist will discuss a particular foot problem and then Customers will ask questions that the Pedorthist will answer on live broadcast and Twitter. You might want to check them out. I know that they are still getting their interactive tools up and running but until then you might send an email with your question. Good luck