Rest the foot and avoid high-impact activity
Apply ice to the heel for 15–20 minutes at a time, several times a day
Wear supportive shoes with good cushioning and arch support
Use heel cups or orthotic inserts
Stretch the calf muscles and plantar fascia gently
Take over-the-counter pain relievers if safe for you
Avoid walking barefoot on hard surfaces
Reduce prolonged standing and repetitive strain
Maintain a healthy weight to reduce pressure on the heel
Massage the foot and calf gently
Use a night splint if plantar fasciitis is suspected
Replace worn-out shoes
Seek medical care if pain is severe, persistent, or after an injury