Rest and reduce activities that trigger pain
Avoid walking barefoot, especially on hard floors
Wear supportive shoes with good arch support and cushioning
Use orthotic inserts or heel cups
Ice the heel and arch for 15–20 minutes several times a day
Stretch the plantar fascia, calves, and Achilles tendon daily
Roll the foot over a frozen water bottle or massage ball
Use night splints if pain is worse in the morning
Take over-the-counter anti-inflammatory pain relievers if safe for you
Maintain a healthy weight to reduce pressure on the feet
Replace worn-out shoes regularly
Gradually return to activity instead of pushing through pain
See a podiatrist or physical therapist if symptoms persist or worsen