The pain occurs because you are stretching the plantar fascia. The pain usually lessens with more walking, but you may have it again after periods of rest. You may feel no pain when you are sleeping because the position of your feet during rest allows the fascia to shorten and relax. Give your painful heel lots of rest. You may need to stay completely off your foot for several days when the pain is severe.
Exercises are very important.
Your health care provider may recommend or prescribe anti-inflammatory medications, such as aspirin or ibuprofen. These drugs decrease pain and inflammation. Resting your heel on an ice pack for a few minutes several times a day can also help. Sometimes physical therapists recommend athletic taping to support the bottom of the foot. A splint may be fitted to the calf of your leg and foot, to be worn at night to keep your foot stretched during sleep.