If you’ve ever stepped out of bed in the morning and felt a sharp, stabbing pain in your heel, you’re not alone. That discomfort could be a sign of plantar fasciitis, one of the most common causes of foot pain.

Whether you’re an athlete, a worker on your feet all day or simply someone who loves long walks, plantar fasciitis can be a frustrating and persistent problem.

Dr. Will Whiteside, foot and ankle orthopedic surgeon at Tidelands Health Orthopedics, discusses what plantar fasciitis is and the most effective treatment options to help you get back on your feet pain-free.

This condition occurs when the plantar fascia—a thick band of tissue that runs along the bottom of the foot—becomes inflamed due to overuse, strain or improper support. Runners are most affected, but it can happen to anyone, Dr. Whiteside says.

The treatment plan for plantar fasciitis is simple but can be challenging. It primarily involves calf and Achilles tendon stretches, which can be done at home.

Treatment also includes anti-inflammatory medications such as Motrin, Advil or Aleve, as well as over-the-counter arch supports.

Unfortunately, it can take some time for the condition to improve.

“One of the key things I try to emphasize to people is that it can take up to a year before it’s completely resolved and that’s after a year of appropriate treatment,” Dr. Whiteside says. “If you’re consistently doing your stretches, you can feel a difference in about a month. But, again, it takes a good bit of time.”

If plantar fasciitis does not go away with these treatments, there are other options.

Additional treatment options include dry needling, a technique similar to acupuncture that stimulates healing, and cortisone injections, which can be administered in-office.

Custom arch supports may also be recommended, along with night splints to keep the foot stretched during sleep.

Surgery is considered a last resort, typically only after a year of unsuccessful treatment, as about 90 percent of patients improve without surgical intervention. Surgical options include releasing the plantar fascia at the heel or reducing tension by addressing tissue in the calf. While surgery can be effective, it is rarely necessary.

“You should try treatments for at least six months before you consider surgery, if not a year, which is my formal recommendation,” Dr. Whiteside says.

While plantar fasciitis can be treated, it may return, especially for those with tight calves and Achilles muscles or those who spend long hours on their feet. A consistent stretching routine can help prevent recurrence.

“It’s kind of like a maintenance program for your car,” Dr. Whiteside says. “You have to do your stretches when you get out of bed every morning and maybe at lunch or sometime during the day.”

He also recommends that patients maintain a healthy weight and wear supportive shoes, especially when running or playing sports.

“You have to gradually get into those kinds of activities,” Dr. Whiteside says.