1. Towel Stretch - soon as you wake up, grab a towel and loop it around the ball of your foot. Grip each end of the towel with each of your hand and slowly pull on the towel until you feel your arch stretch while keeping your knees straight. Hold this position for half a minute before alternating with the other foot.
2. Wall Push-Ups - a great way to strength and flex your Achilles Tendon is to perform wall push-ups. Stand facing the wall and place both your hands at shoulder height against it. With one foot in front of the other, slowly bend the front knee while keeping the back knee straight and lean into a stretch. Wait till you begin to feel a stretch in your calf muscles before relaxing. Repeat at least 15 times.
3. Heel Dips - place both your toes firmly on a stair step while allowing your heels dangling off the edge. Gradually lower your heels until you feel your calf stretch. Hold for 30 - 60 seconds before lifting your heels back up.
4. Can Roll - lay a cool soda can on the floor and place it under your arch. Carefully roll it back and forth allowing it to massage your plantar fascia. The coldness of the can will also serve to soothe your tired muscles similar to a cold massage.
5. Alphabet Stretch - this simple routine can be performed whether you are sitting down or standing up so long as your foot can rest on the floor. Using your large toe, simply draw air alphabets on the ground. While this exercise may seem simple enough, this technique can actually do much to strengthen your forefoot.
