Rest and reduce activities that trigger heel pain (running, jumping, long standing)
Switch to low-impact exercise (cycling, swimming, elliptical) until pain improves
Stretch calf muscles daily (straight-knee and bent-knee gastrocnemius/soleus stretches)
Stretch the plantar fascia daily (toe pull stretch, plantar fascia stretch)
Roll the foot on a frozen water bottle or golf ball for short sessions
Use supportive footwear with firm arch support and cushioning
Wear supportive shoes indoors; avoid walking barefoot on hard floors
Use heel cups or arch supports (orthotics, over-the-counter inserts)
Consider night splints to keep the ankle/foot in a dorsiflexed position
Use taping methods (e.g., plantar fascia taping) if helpful for short-term relief
Apply ice to the painful area after activity (10–15 minutes)
Use anti-inflammatory or pain-relief options as appropriate (topical NSAIDs or oral NSAIDs if safe for you)
Try plantar fascia–specific strengthening (towel scrunches, toe curls, short-foot exercises)
Strengthen calves and improve foot/ankle mechanics (progress gradually)
Avoid aggressive stretching that sharply increases pain during or after
Consider physical therapy for a structured stretching/strengthening and mobility plan
If persistent, discuss options with a clinician (custom orthotics, corticosteroid injection, extracorporeal shockwave therapy)
Seek prompt evaluation if pain is severe, worsening, you can’t bear weight, or you notice numbness, swelling, or burning pain
Get assessed if symptoms last more than 6–12 weeks despite conservative care