Use ice on your heel. Ice can help reduce inflammation. Contrast baths, which alternate hot and cold water, can also be helpful. Heat alone may make symptoms worse for some people, so always end a contrast bath with a soak in cold water. If ice isn't helping after 2 or 3 days, try heat, such as a heating pad set on low.
Wear night splints. Night splints gently stretch the plantar fascia ligament and Achilles tendon and keep them from getting tight during the night.
Do stretching and strengthening exercises. Exercises for stretching the Achilles tendon and plantar fascia will increase their flexibility. Exercises to strengthen the muscles of the foot and ankle will help support the arch.
Often athletes develop foot problems because they train in shoes that are worn out or don't fit properly. Replace your shoes every few months, because the padding wears out. Also, replace shoes if the tread or heels are worn down. While replacing shoes is expensive, it is less expensive-and less painful-than a long-lasting heel problem. Other sensible training techniques, such as avoiding uneven or hard surfaces, can help prevent plantar fasciitis from occurring or returning.
If your weight is putting extra stress on your feet, your doctor may encourage you to try a weight-loss program.