Rest the foot and avoid activities that worsen the pain
Apply ice to the heel for 15 to 20 minutes several times a day
Wear supportive shoes with cushioning and good arch support
Avoid walking barefoot on hard surfaces
Use heel cups or orthotic inserts
Stretch the calf muscles and plantar fascia regularly
Take over-the-counter pain relievers if safe for you
Reduce high-impact exercise until the pain improves
Maintain a healthy weight to reduce pressure on the heel
Replace worn-out shoes
See a doctor if the pain is severe, lasts more than a few weeks, or follows an injury