Rest and reduce activities that worsen heel pain
Ice the heel and arch for 15–20 minutes several times a day
Stretch the calf muscles and plantar fascia regularly
Wear supportive shoes with good arch support and cushioning
Avoid walking barefoot on hard surfaces
Use over-the-counter arch supports or heel cups
Replace worn-out shoes
Do low-impact exercises instead of running or jumping
Maintain a healthy weight to reduce foot strain
Take over-the-counter pain relievers if appropriate
Use night splints if recommended by a healthcare professional
Do physical therapy if symptoms persist
Consider corticosteroid injections if advised by a doctor
Seek medical care if pain is severe, persistent, or worsening