Rest and reduce activities that worsen heel pain
Ice the heel and arch for 15 to 20 minutes several times a day
Stretch the calf muscles and plantar fascia regularly
Wear supportive shoes with good arch support and cushioning
Avoid walking barefoot on hard surfaces
Use orthotic inserts or heel cups
Take over-the-counter pain relievers if appropriate
Maintain a healthy body weight
Perform foot-strengthening exercises
Use night splints if recommended
Replace worn-out shoes
Consider physical therapy
Seek medical care if pain persists or worsens