Employ dynamic rest. Take a break from the offending activity. The earlier you address plantar fasciitis, the better. How long you need to rest depends on the severity of the case, but expect to be sidelined for at least a couple of weeks. Stick with intense upper-body activity that doesn’t load your foot.
Stretch. Use the stretches described in “Prevent It.” Be gentle. Go slow. You’re trying to relieve the tightness in the area, not prepare for a game or race. As the injury heals, adopt the stretching habit permanently.
Try an NSAID. An anti-inflammatory like ibuprofen or naproxen can help reduce pain and inflammation.
Consider night splints. Foot splints are available (usually from $20 to $60) and can help if worn at night. It’s best to have a doctor recommend the best one for your case, as there are several varieties. Ease yourself back into the game. Don’t restart strenuous lower-body activity until you’re pain free. If you mess around with this, you’ll simply aggravate the injury and be out even longer.