For convenience, freezing water in styrofoam cups and then peeling the styrofoam off gives you a neat cold source than can be rubbed directly on the heel. Heat may also be recommended but ice is usually preferable especially in the early stages of treatment. Use the pain as a guide to activity. Avoid sports and other vigorous activities while healing. Wear higher heeled shoes and choose shoes with heels made from soft rubber instead of leather.
Running shoes are often the most comfortable.
A shoe with the best support works best. Stretch the calf muscles daily. Nonsurgical Medical Treatments Over the counter nonsteroidal anti-inflammatory medications such as ibuprofen, naproxen and aspirin are helpful to reduce the pain and the inflammation. Cortisone injections can provide dramatic relief of the pain and the discomfort. The inflammation can also be reduced with physical therapy.