Wear supportive shoes with good arch support and cushioning
Avoid walking barefoot on hard surfaces
Replace worn-out shoes regularly
Stretch your calves, Achilles tendon, and plantar fascia daily
Warm up before exercise
Increase activity intensity and duration gradually
Maintain a healthy body weight
Use orthotic inserts if needed
Avoid prolonged standing when possible
Cross-train to reduce repetitive impact
Strengthen foot and lower leg muscles
Rest at the first sign of heel pain
Ice the heel after intense activity
Choose low-impact exercises when recovering or at risk
Avoid sudden changes in footwear or training surface