Rest the foot and avoid activities that worsen pain
Elevate the foot when sitting or lying down
Apply ice for 15–20 minutes at a time several times a day
Wear supportive shoes with good cushioning and arch support
Avoid high heels and worn-out footwear
Use over-the-counter pain relievers if safe for you
Stretch the calf, Achilles tendon, and foot muscles gently
Roll the foot over a cold bottle or tennis ball
Use orthotic inserts or insoles if needed
Keep a healthy body weight to reduce foot strain
Soak the foot in warm water if it helps relieve stiffness
Massage the foot gently
Reduce standing or walking for long periods
Check for blisters, cuts, or other visible causes of pain
Seek medical care if pain is severe, persistent, or sudden
Seek medical care if there is swelling, redness, numbness, or inability to bear weight