Rest the foot and reduce activities that cause pain
Apply ice for 15 to 20 minutes at a time, several times a day
Wear supportive shoes with good cushioning and arch support
Avoid walking barefoot on hard surfaces
Use over-the-counter pain relievers if safe for you
Stretch the calf, Achilles tendon, and plantar fascia gently
Roll the foot over a frozen water bottle or massage ball
Use cushioned insoles or orthotic inserts
Keep a healthy body weight to reduce pressure on the foot
Elevate the foot when resting
Replace worn-out shoes
Try night splints if pain is worse in the morning
See a doctor if pain is severe, lasts more than a few weeks, or follows an injury