If you’ve ever felt a stabbing pain in the bottom of your foot after a long period of standing or when getting up from a seated position, you likely had a case of plantar fasciitis. This condition is one of the most common causes of heel pain, affecting more than 3 million Americans every year.

Plantar fasciitis happens when you strain your plantar fascia. This is a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. Repeated strain can cause tiny tears in this ligament, which can lead to pain and swelling.

When it comes to selecting victims, plantar fasciitis is pretty non-discriminatory. It’s mostly found in middle-aged folks, but is also common with younger people who are on their feet a lot. Plantar fasciitis can happen in one or both feet, and the pain can be severe enough to throw a wrench into everyday activities like walking and climbing stairs.

Luckily, initial treatment for plantar fasciitis is pretty conservative. About 95 percent of patients are able to relieve their heel pain with nonsurgical treatments. Your doctor will probably recommend that you avoid exercise and may advise one or more of the following plantar fasciitis treatment options:

Rest

First and foremost, take it easy! Limit daily activities that cause you heel pain, like running or walking on hard surfaces. If possible, avoid these activities all together.

Pain relievers

Nonsteroidal anti-inflammatory drugs, such as ibuprofen, can ease the pain and inflammation associated with plantar fasciitis.

Ice

Your doctor may recommend applying ice packs to your heel or using an ice block to massage the bottom of your foot before going to bed each night.

Stretch

Doing simple stretching exercises several times a day (toe stretches and calf stretches) can help elongate the ligament and strengthen the muscles that support your arch.

Heel cup

Adding a heel cup or orthotics to your shoes can help cushion a painful heel if you spend a lot of time on your feet standing on hard surfaces.

Night splint

Your doctor may recommend wearing a night splint to hold the plantar fascia and Achilles tendon in a lengthened position overnight.