Rest the foot and reduce activities that worsen pain
Apply ice to the heel for 15–20 minutes several times a day
Wear supportive shoes with good arch support and cushioning
Use heel cups or orthotic inserts
Stretch the calf muscles and plantar fascia regularly
Take over-the-counter pain relievers if appropriate
Maintain a healthy weight to reduce pressure on the heel
Avoid walking barefoot on hard surfaces
Use night splints if recommended by a doctor
Try physical therapy for stretching and strengthening
Consider corticosteroid injections if prescribed by a specialist
Seek medical evaluation if pain persists or worsens
Consider surgery only if conservative treatment fails