Rest the foot and reduce activities that worsen pain
Apply ice to the heel for 15–20 minutes at a time
Wear supportive shoes with good cushioning and arch support
Avoid walking barefoot on hard surfaces
Use heel cups or orthotic inserts
Stretch the calf muscles and plantar fascia regularly
Perform gentle foot and ankle exercises
Maintain a healthy body weight
Take over-the-counter pain relievers if appropriate
Replace worn-out shoes
Use night splints if recommended
Avoid high-impact exercise until pain improves
Massage the foot and heel area gently
Seek medical care if pain is severe, persistent, or worsening