Rest the foot and avoid activities that worsen pain
Apply ice for 15–20 minutes several times a day
Elevate the foot when possible
Use compression if it helps reduce swelling
Wear supportive shoes with good cushioning
Avoid walking barefoot on hard surfaces
Reduce or stop high-impact exercise until symptoms improve
Take over-the-counter pain relievers if safe for you
Use orthotics or arch supports if recommended
Gently stretch and strengthen the foot and calf when pain decreases
Return to activity gradually
See a doctor or podiatrist if pain is severe, persistent, or worsening
Seek urgent care if you cannot bear weight, have major swelling, redness, warmth, or fever