Hello and welcome, You are highly likely suffering from plantar fasciitis. Plantar fasciitis is an inflammation of a plantar fascia. The fascia lies directly beneath the skin on the bottom of your foot and connects your heel bone to your toes. The diagnosis is made after clinical examination of your foot and X-ray may be ordered to rule out other causes of foot pain. Usually proper life style modifications and simple conservative treatment helps to cure the majority of patients with plantar fasciitis. The treatment includes the followings: -avoid activities that makes pain worse such running or other activities that put high pressure on foot. -you can continue putting ice or bio-freeze for 15-20 mins 3 times a day. -use splints at night to make the fascia relaxed. Night splints makes toes pointed up and applies a constant, gentle stretch to the plantar fascia. It also stretches the Achilles tendon at the back of the heel, preventing it from contracting. Night splints can be used every night until the pain is gone. -you can browse the internet or ask your doctor about special exercises for plantar fasciitis. -your doctor may also prescribe non-steroidal anti inflammatory drugs or inject corticosteroids in the fascia if the pain is severe. Usually majority of patients improve within 6 months with the conservative treatment. Surgical treatment can be considered only after 12 months of unsuccessful non-surgical treatment. I hope the above information will be helpful for you. Please, feel free to ask me if there is anything else you need to know. Thank you, Malik Amonov MD