Abridged from http://www.mayoclinic.org
Hold each stretch for at least 30 seconds — don’t bounce — and do one or two repetitions two to three times a day. Left: Stand as shown, with your back leg straight and heel down. Move your hips forward until you feel a stretch in your calf. Switch legs and repeat. Top right: While sitting, grasp your toes and gently pull them toward you until you feel a stretch in the arch of your foot. Stretch one foot at a time. Bottom right: To strengthen arch muscles, place a towel on the floor, grab the towel with your toes and pull it toward you. Repeat with your other foot.