Wall Stretch
It’s probably best to do this exercise in the morning after you wake up. Stand barefoot in front of a wall, as shown. Press into the wall with both hands and lean forward, feeling the stretch along back of left leg and heel. Hold for 30 seconds; switch sides and repeat.
Frozen Roll
Freeze a small water bottle. Cover it with a towel and place the arch of your foot on top of it. Slowly roll the bottle beneath the arch of your foot for about 5 minutes at a time. Switch sides and repeat.
Rub it Out
Use both thumbs to apply deep pressure along the arch of your feet, heel, and calf muscles, moving slowly and evenly. Continue for 1 minute. Switch sides and repeat.
If your foot pain isn't improving or worsens, go see a podiatrist or orthopedist. They can prescribe additional therapies to alleviate discomfort and prevent recurrence.