Morning wall stretchWalk Off Weight Stand barefoot in front of a wall, as shown. Press into the wall with both hands and lean forward, feeling stretch along back of left leg and heel. Hold for 30 seconds; switch sides and repeat. (Get more great stretches and expert advice to reach your walking goals in .) Freeze and roll Freeze a small water bottle. Cover it with a towel and place the arch of your foot on top of it. Slowly roll bottle beneath arch of foot for about 5 minutes at a time. Switch sides and repeat. MORE: 6 Simple Moves To Ease Sciatica Rub it out Use both thumbs to apply deep pressure along arch of the feet, heel, and calf muscles, moving slowly and evenly. Continue for 1 minute. Switch sides and repeat. MORE: The 30-Second Foot Pain Fix If your foot pain isn’t improving or worsens after 2 weeks, a podiatrist or orthopedist can prescribe additional therapies to alleviate discomfort and prevent recurrence.
