- Plantar fascia massage: Sit in a chair or stand with one foot on a small ball or frozen water bottle. Gently roll the ball or water bottle forward and backward under your foot. Start at the ball of your foot and move towards the heel.
- Toe curls with a towel: Place a small towel on the floor. Using only your toes, curl the towel toward you. Repeat 10 times, one to two times a day.
- Toe extension: Sit with your affected leg crossed over your uninvolved leg. Grasp your toes with one hand and bend them, along with your ankle, upwards as far as possible to stretch the arch and calf muscle.
- Standing calf stretch: Stand with your hands on a wall for support. Place your feet pointing straight ahead, with the affected foot in back of the other. The back leg should have a straight knee and the front leg a bent knee. Shift forward, keeping the back leg heel on the ground, until you feel a stretch in the calf muscle of the back leg.
- Ice massage arch roll: With your affected foot resting on a frozen can or water bottle, gently roll your foot back and forth over the object. Repeat for three to five minutes, two times a day.
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