1. Rest: Avoid putting weight on the injured heel as much as possible to allow it to heal.

2. Ice: Apply ice to the heel for 15-20 minutes several times a day to reduce pain and swelling.

3. Compression: Use a bandage or tape to wrap the heel and provide support.

4. Elevation: Keep your heel elevated above the level of your heart to reduce swelling.

5. Pain Relievers: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) can help alleviate pain and reduce inflammation.

6. Protective Padding: Use cushioning pads or gel inserts in your shoes to protect the heel and provide additional support.

7. Proper Footwear: Wear shoes that fit well and provide good arch support. Avoid wearing flip-flops or shoes that do not offer adequate support.

If the pain persists or worsens, go see a PM&R specialist who treat painful conditions like this.