1. Calf Stretch (Against a Wall)
Stand facing a wall with your hands on it. Place one foot forward and the other back, keeping the back heel on the floor. Lean into the wall until you feel a stretch in your calf.

2. Rolling Massage (With a Ball or Frozen Bottle)
While seated, place your foot on a tennis ball, lacrosse ball, or a frozen water bottle. Roll it back and forth with moderate pressure for 2–5 minutes.

3. Towel Curls
Sit on a chair with your feet flat on the floor. Place a small towel under your foot and use only your toes to scrunch the towel toward you.

4. Seated Plantar Fascia Stretch
Cross one leg over the other knee. Grasp your toes and gently pull them back toward your shin until you feel a stretch in the arch of your foot.

5. Marble Pickups
Place marbles on the floor and use your toes to pick them up one by one, placing them into a small bowl.
6. Stair Calf Raises
Stand with the balls of your feet on the edge of a step. Slowly lower your heels below the step level, then rise up onto your toes.
7. Toe Splaying (Big Toe Stretch)
Sit down and spread your toes as wide as possible. Hold for a few seconds, then relax. You can also use your fingers to gently pull the big toe away from the others.
Important Notes:
Consistency is key: Perform these exercises daily (especially in the morning) for the best results.

Avoid high-impact: Try to rest your feet from running or jumping while the pain is acute.

Proper footwear: Ensure you are wearing shoes with good arch support.