In the morning, before you walk across the floor, place your foot on a golf ball, rolling pin, or similar object. Roll your foot from your heel to your arch and then to your toes. Roll back and forth for approximately five minutes, then alternate feet. This will help stretch your plantar fascia (tendon) and alleviate pain.
Plantar Fascia Massage
While seated, rest your foot on the opposite thigh. To stretch your plantar fascia, roll a hard ball or similar object in your arch for approximately five minutes, then alternate feet.
Standing Calf Stretch
Brace your hands against a wall. Extend one leg toward the back with your knee locked, your toes pointing toward the wall, and your heel touching the floor. Slowly bend your elbows until you get a good (but not painful) stretch. Hold for 12-15 seconds. Slowly repeat these “push-ups” against the wall three times, then alternate legs.
While sitting in a chair or on the floor, wrap a towel around your foot and slowly pull it toward you. Do not jerk your foot. Maintain low tension while stretching. Hold for 12-15 seconds, then release. Repeat three times, then alternate feet.