Rest the foot and reduce activity
Apply ice for 15 to 20 minutes at a time
Elevate the foot when sitting or lying down
Wear supportive, well-fitting shoes
Avoid walking barefoot on hard surfaces
Use over-the-counter pain relievers if safe for you
Stretch the calves, arches, and Achilles tendon gently
Massage the foot lightly if it feels helpful
Try cushioned insoles or arch supports
Replace worn-out shoes
Keep a healthy body weight
Avoid high-impact exercise until pain improves
Use compression if there is mild swelling
Check for blisters, cuts, or signs of infection
Seek medical care if pain is severe, sudden, or persistent
Seek medical care if you cannot bear weight
Seek medical care if there is swelling, redness, warmth, or deformity
Seek medical care if you have numbness, tingling, or fever