Rest and ice
Resting the foot and applying ice to the affected area can help to reduce pain and inflammation.
Stretching the plantar fascia and calf muscles can help to improve flexibility and reduce tension on the fascia. This can be done through exercises such as calf stretches, wall stretches, and towel stretches.
Wearing supportive footwear with proper arch support and cushioning can help to reduce stress on the plantar fascia. Avoiding high heels and shoes with minimal support is recommended.
Massaging the foot and calf muscles can help to reduce tension and promote healing. Using a foam roller or tennis ball to roll the foot and calf muscles can be beneficial.
Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help to reduce pain and inflammation.
Maintaining a healthy weight can help to reduce the strain on the feet and minimize the risk of developing plantar fasciitis.
Strengthening the muscles in the foot can help to improve support and stability, reducing the risk of further injury. Exercises such as toe curls and foot arch strengthening exercises can be helpful.
Warming up before exercise or physical activity can help to prepare the muscles and reduce the risk of injury. Incorporating dynamic stretches and light exercises can help to warm up the foot and calf muscles.
Avoiding high impact activities
High impact activities such as running and jumping can exacerbate symptoms of plantar fasciitis. Consider low-impact activities such as swimming or cycling instead.
Gradual increase in activity
Gradually increasing the intensity and duration of physical activity can help to prevent further injury and reduce the risk of exacerbating symptoms.