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 good cushioning and arch support

Avoid walking barefoot on hard surfaces

Use heel pads or orthotic inserts if needed

Stretch the calf muscles and plantar fascia regularly

Take over-the-counter pain relievers if safe for you

Maintain a healthy weight to reduce pressure on the heel

Replace worn-out shoes

Seek medical care if pain is severe, persistent, or after an injury