Rest the heel and avoid activities that worsen pain
Apply ice for 15–20 minutes several times a day
Wear supportive shoes with cushioning and good arch support
Avoid walking barefoot on hard surfaces
Use heel pads or orthotic inserts
Stretch the calf muscles and plantar fascia daily
Take over-the-counter pain relievers if safe for you
Reduce prolonged standing or high-impact exercise
Maintain a healthy body weight
Replace worn-out shoes
Try gentle foot massage
Seek medical care if pain is severe, persistent, swollen, red, or after an injury