Q: I am a long-distance runner who is having a lot of stabbing foot pain in the mornings. I’ve heard that this is a symptom of something called plantar fasciitis. What is plantar fasciitis, exactly, and how can I treat it?

- Hannah, Signal Mountain, TN

Foot pain in the mornings – often described as stabbing or burning - is a classic symptom of plantar fasciitis. The pain, which is usually localized in the heel, is caused by an inflammation of the plantar fascia, a band of tissue that runs along the bottom of the foot and connects the heel bone to the toes. The reason this condition hurts you so much in the morning is because your fascia tightens overnight, once the weight of your body is off your feet. You may notice that the pain decreases as your fascia stretches out upon standing. However, if you are standing for extended periods of time or stand after a long period of sitting, you may notice that the pain returns.

Your long-distance running makes you a prime candidate for developing plantar fasciitis. Active people put a lot of stress on their feet, which is why so many runners, dancers and athletes tend to develop the condition. Other people at risk for developing plantar fasciitis include the overweight, pregnant women, and people whose jobs require them to be on their feet all day (i.e. restaurant servers, nurses, teachers, etc.). Cases of plantar fasciitis vary from person to person. For most people, the condition develops gradually over time, but it is not unheard-of for someone to experience a sudden onset of symptoms.

Plantar fasciitis usually appears in only one foot at a time, but the stabbing/burning sensation can appear in both feet. Arthritis, diabetes, intense exercise, having flat feet or high arches and regularly wearing shoes that don’t properly support your feet are some of the conditions that can trigger inflammation and pain in the fascia.

Most people can treat their plantar fasciitis with proper and frequent stretching of the calves and feet, wearing orthotics (arch supports) or taping to support the bottoms of the feet, and avoiding or minimizing activities that may aggravate the condition. This doesn’t mean you can’t exercise, but it would be a good idea to plan on covering less ground during your runs. You might want to try low or no-impact exercises, like cycling or swimming, for a few weeks and add running back in as your pain improves. Stay off your feet, if possible, when you experience intense pain. Icing your feet after activity may also provide some relief from discomfort and inflammation. If the pain continues after a few weeks of self-treatment, consult a doctor. See a doc sooner if your foot discomfort begins to worsen.