Helpful exercises include pulling the foot gently with a towel, stretching the calves against a wall, and pulling the toes backward to stretch the bottom of the foot. Hold each stretch for about 15–30 seconds and repeat it two or three times.
Rolling the arch over a tennis ball or frozen bottle may reduce tension. Toe raises, repeatedly flexing and pointing the feet, and slow ankle circles can also strengthen the supporting muscles and improve mobility.
Wear supportive shoes, avoid walking barefoot on hard floors, stretch regularly, and replace worn footwear. Consult a healthcare professional if the pain remains severe or does not improve after several weeks of consistent care.
