Rest the foot and reduce activities that worsen pain
Apply ice to the heel 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
Use night splints if recommended
Try low-impact exercise instead of running or jumping
See a healthcare professional if pain is severe, persistent, or worsening