Rest the foot and reduce activities that cause pain
Apply ice to the heel and arch for 15–20 minutes at a time
Wear supportive shoes with good arch support and cushioning
Avoid walking barefoot on hard surfaces
Use orthotic inserts or heel cups
Stretch the calf muscles regularly
Stretch the plantar fascia daily
Roll the foot over a frozen water bottle or massage ball
Maintain a healthy body weight
Take over-the-counter pain relievers if appropriate
Use night splints if recommended
Replace worn-out shoes
Gradually return to activity
See a podiatrist or doctor if pain persists or worsens