Rest the foot and reduce high-impact activity
Ice the arch for 15 to 20 minutes at a time
Wear supportive shoes with good arch support
Avoid walking barefoot on hard surfaces
Use over-the-counter arch supports or orthotic inserts
Stretch the calves and plantar fascia gently
Roll the foot over a tennis ball or frozen water bottle
Take over-the-counter pain relievers if safe for you
Maintain a healthy body weight
Replace worn-out shoes
Use a night splint if recommended
See a podiatrist if pain is severe, persistent, or worsening