Do plantar fascia stretching 3–5 times daily: pull toes back toward shin for 30–60 seconds, 3–5 reps each session
Do calf stretching 3–5 times daily: straight-knee and bent-knee stretches for 30–60 seconds, 3–5 reps each session
Use a towel or strap for additional plantar fascia stretch before getting out of bed
Roll the foot on a frozen water bottle or frozen ball 5–10 minutes once daily
Roll the calf on a foam roller 5 minutes once daily
Perform gentle plantar fascia strengthening daily: towel scrunches 2–3 sets of 10–20
Perform foot intrinsic strengthening daily: short-foot exercise 2–3 sets of 10–15 holds (5–10 seconds)
Perform heel raises daily: 2–3 sets of 8–12; progress to single-leg as tolerated
Avoid activities that spike pain (running, jumping, long standing) for the week
Use supportive footwear indoors and outdoors; avoid barefoot and flat sandals
Wear an over-the-counter arch support or plantar fascia heel cup consistently during the day
Use a night splint (if available) to keep the fascia stretched while sleeping
Use icing 10–15 minutes after activity 1–2 times daily if painful
Use NSAIDs only if you can take them safely; follow label directions
Consider topical anti-inflammatory gel if you can use it safely
Apply taping (low-dye style or plantar fascia support tape) for daily use if it reduces pain
If pain is severe or worsening, reduce load further and seek evaluation from a clinician or podiatrist
Seek urgent care if you have inability to bear weight, numbness/tingling, fever, or sudden major injury