Rest and reduce activities that worsen pain
Apply ice for 15 to 20 minutes several times a day
Wear supportive shoes with cushioning and good arch support
Avoid walking barefoot on hard surfaces
Use heel pads or orthotic inserts
Stretch the calf muscles and plantar fascia regularly
Maintain a healthy body weight
Take over-the-counter pain relievers if safe for you
Replace worn-out shoes
Gradually return to activity after pain improves
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if there is swelling, redness, fever, numbness, or inability to bear weight