Rest the foot and reduce activities that worsen the pain
Ice the arch for 15 to 20 minutes at a time, several times a day
Wear supportive shoes with good arch support and cushioning
Avoid walking barefoot on hard surfaces
Use over-the-counter arch supports or orthotic inserts
Stretch the calves, Achilles tendon, and plantar fascia
Massage the arch gently with a ball or roller
Take over-the-counter pain relievers if safe for you
Replace worn-out shoes
Maintain a healthy weight
Gradually return to activity after pain improves
See a doctor or podiatrist if pain is severe, persistent, or worsening
Seek urgent care if there is swelling, redness, numbness, injury, or inability to bear weight