Rest and reduce activities that worsen pain
Ice the heel and arch for 15 to 20 minutes at a time
Stretch the calf muscles and plantar fascia regularly
Wear supportive shoes with good arch support and cushioning
Avoid walking barefoot on hard surfaces
Use over-the-counter pain relievers if appropriate
Try night splints to keep the foot stretched during sleep
Use orthotic inserts or heel cups
Perform low-impact exercises such as swimming or cycling
Maintain a healthy weight to reduce foot strain
Consider physical therapy
See a healthcare professional if pain persists or worsens
Consider corticosteroid injections or other treatments if recommended by a clinician
Consider surgery only if other treatments fail