Rest the foot and reduce activities that worsen pain
Wear supportive shoes with cushioning and good arch support
Use heel pads or orthotic inserts
Apply ice to the heel for 15 to 20 minutes at a time
Take over-the-counter pain relievers if appropriate
Stretch the calf muscles and plantar fascia regularly
Maintain a healthy weight to reduce pressure on the heel
Avoid walking barefoot on hard surfaces
Try physical therapy if pain persists
Use night splints if recommended by a clinician
Consider corticosteroid injection in severe cases
Seek medical evaluation for persistent or worsening pain
Consider surgery only if conservative treatment fails