在家穿高跟拖鞋，减少跟腱张力。早晚各服一片ibuprofen, 缓解炎症，兼止痛。睡前热水泡脚。

外涂这个

https://www.amazon.com/gp/product/B00G5MU9I0/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

或贴这个

https://www.amazon.com/gp/product/B09L2TWLJD/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1