Rest and reduce activities that worsen pain
Avoid running, jumping, and prolonged standing
Apply ice to the painful area 15–20 minutes, 2–4 times daily for 2–3 days, then as needed
Use a supportive shoe with cushioning and a firm heel counter
Wear arch-supporting insoles or orthotics
Use a heel cup or metatarsal pad if pain is under the ball of the foot
Try stretching the calf and Achilles tendon 2–3 times daily
Stretch the plantar fascia (gentle toe pulls) 1–2 times daily
Roll the foot on a frozen water bottle or a firm roller for 1–2 minutes, 1–2 times daily
Massage the arch and heel gently with a ball (tennis/golf) for 1–2 minutes
Consider night splints if pain is worse in the morning
Take over-the-counter pain relief if safe for you (follow label directions): ibuprofen or naproxen, or acetaminophen
Maintain a healthy weight to reduce pressure on the foot
Gradually return to activity; choose low-impact exercises (bike, swimming)
Use supportive taping or compression sleeves if they help
See a clinician/podiatrist promptly if pain persists beyond 1–2 weeks, is severe, or keeps returning
Seek urgent care if you have inability to bear weight, significant swelling/redness/warmth, fever, numbness/tingling, or a recent injury with deformity
Get evaluated sooner if you have diabetes, poor circulation, or immune compromise