Specific plantar fascia and calf stretches performed first thing in the morning and before standing after rest, repeated throughout the day.

Wearing supportive shoes with good arch support and cushioning, supplemented by over-the-counter or custom orthotics (insoles).

Wearing a dorsiflexion night splint that keeps the foot at 90 degrees during sleep to prevent overnight plantar fascia tightening.

Rolling the arch of the foot over a frozen water bottle for 5–10 minutes after activity to reduce inflammation and pain.

Reducing excess body weight to decrease the mechanical load on the plantar fascia during standing and walking.