Rest and reduce activities that worsen pain
Ice the heel and arch for 15–20 minutes several times a day
Stretch the calf muscles and plantar fascia daily
Wear supportive shoes with good arch support
Avoid walking barefoot on hard surfaces
Use over-the-counter arch supports or orthotic inserts
Replace worn-out shoes
Do low-impact exercises instead of running or jumping
Maintain a healthy weight
Use night splints if recommended
Take over-the-counter anti-inflammatory pain relievers if safe for you
Massage the foot with a tennis ball or frozen water bottle
Gradually return to activity after pain improves
See a doctor or podiatrist if pain persists or worsens