Rest and reduce activities that worsen pain
Apply ice to the heel and arch for 15–20 minutes at a time
Stretch the calf muscles regularly
Stretch the plantar fascia before getting out of bed
Wear supportive shoes with good arch support
Avoid walking barefoot on hard surfaces
Use orthotic inserts or heel cups
Roll the foot over a frozen water bottle or massage ball
Take over-the-counter pain relievers if appropriate
Maintain a healthy weight
Replace worn-out shoes
Use night splints if recommended
Gradually return to activity after pain improves
Seek medical care if pain is severe or persistent