Rest from high-impact activities
Ice the heel and arch for 15–20 minutes at a time, several times daily
Stretch the calf muscles and plantar fascia daily
Do towel stretches before getting out of bed
Wear supportive shoes at all times
Avoid walking barefoot on hard surfaces
Use over-the-counter arch supports or heel cups
Replace worn-out shoes
Roll the foot on a frozen water bottle or massage ball
Take over-the-counter anti-inflammatory pain relievers if safe for you
Reduce running, jumping, and prolonged standing
Use night splints if symptoms are worse in the morning
Maintain a healthy weight
See a podiatrist or physical therapist if pain persists