The first and foremost is to stop whatever is causing the pain and this is usually running. You need to provide sufficient time for the inflammation in the fascia to go away and this can reduce the pain significantly. During this period, you should not engage in any form of sporting activities.
The next step would be to apply ice pack on the painful area. Ice pack will help to reduce the swelling, decrease the pain and help to control inflammation. Make sure that you are applying ice pack and not a warm pack as you should only apply a warm pack before any activities and not after.
Plantar fasciitis taping or simply taping can help to relieve stress and pressure on the plantar fascia ligament as it inhibits movement of the fascia. It can be easily done with athletic tape which is widely available in sporting stores.
Anti-inflammatory medication such as ibuprofen or aspirin can help to reduce inflammatory and reduce pain. If over the counter medication do not help, you may consider getting prescribed medication to relieve the pain.
Shock absorbing heel pads
Heel pads with shock absorbing features are excellent in treating plantar fasciitis. They help to cushion whatever shock that is experienced during walking and running. Heel pads can also help to reduce arch strain which is usually associated with plantar fasciitis.
Stretching exercises can help to reduce the pain significantly in a short period of time. Stretching will also increase the flexibility of the ligaments and increase the muscular strength, allowing it to better support the arch of the foot.
During night time, the plantar fascia muscle will contract and tighten, resulting in tremendous pain when you wake up in the morning. The pain will slowly decrease as the day passes as the muscles are stretched. Therefore, wearing a night splint during sleep will prevent the plantar fascia muscle from contracting and tightening, reducing the pain experienced when you wake up in the morning.