Rest and reduce activities that worsen heel pain
Avoid prolonged standing and high-impact exercise
Switch to low-impact activities (cycling, swimming, walking on flat surfaces)
Wear supportive shoes with cushioning and a firm heel counter
Use orthotic inserts or arch supports (prefabricated or custom)
Use a plantar fasciitis–specific heel cup or gel insert if needed
Stretch the plantar fascia and calf regularly
Perform calf stretching: gastrocnemius stretch (straight-knee) and soleus stretch (bent-knee)
Stretch plantar fascia: pull toes back toward the shin and hold
Roll the foot over a frozen water bottle or massage ball for short sessions
Use night splints to keep the foot gently dorsiflexed
Consider taping techniques (e.g., plantar fascia taping) for support during activity
Apply ice to the painful area after activity (10–15 minutes)
Use anti-inflammatory pain relief if safe for you (topical or oral as directed by a clinician)
Try physical therapy for guided stretching, strengthening, and gait training
Strengthen the foot and lower leg (toe curls, towel scrunches, calf raises)
Gradually return to activity once pain improves
Consider heel pads or rocker-bottom shoes for additional shock absorption
If symptoms persist: consult a clinician about extracorporeal shockwave therapy
If symptoms persist: discuss corticosteroid injection or other procedures with a specialist
If chronic and refractory: consider referral to orthopedics/podiatry for advanced options
Seek prompt evaluation if there is sudden severe pain, numbness, worsening swelling, or inability to bear weight