Rest the foot and avoid activities that worsen pain
Apply ice to the heel for 15 to 20 minutes several times a day
Wear supportive shoes with good cushioning and arch support
Avoid walking barefoot on hard surfaces
Use heel cups or orthotic inserts
Stretch the calf muscles and plantar fascia regularly
Maintain a healthy body weight
Reduce high-impact activities like running or jumping
Take over-the-counter pain relievers if safe for you
Replace worn-out shoes
Use night splints if recommended by a healthcare professional
Massage the foot and heel gently
See a doctor if pain is severe, persistent, or worsening