Video Exercises For Foot Pain

Sit down with one leg outstretched and the other bent.
Place a strap around the ball of your outstretched foot and hold the ends of the strap in your hands.
Pull up against the strap until you feel a stretch at the back of your leg.
Maintain the position.
Repeat the above with your other leg.

Lean forward with your hands on a table or wall and keep the rear heel down and toes pointed inward. You should feel a comfortable stretch your rear leg's calf.
From this position, swing the front leg side to side.
Keep the rear leg straight and your spine tall.

Sit on a straight back chair with one foot on a tennis ball, the other foot flat on the floor and your back in a neutral position (slightly arched).
Roll the ball under the arch of your foot from heel to toes.

Stand in front of a wall with your knees slightly flexed. Place your hands on the wall.
Increase the height of the arch by doing an inversion and actively attempt to approximate the head of the first metatarsal toward the heel without flexing the toes.
Keep the pressure on the metacarpal head without clinching on the ground with the toes.
While maintaining the contraction on one foot, lift the other leg off the floor and keep the knee of the weight-bearing leg flexed 10-20 degrees.
Hold the position as recommended and try to maintain the arch as steady as possible.
Slowly lower the arch back to the relaxed state under control.
Repeat.

Stand on the involved leg.
Glide the opposite leg directly to the side as far as possible (pain-free) by bending the involved knee.
Return to the starting position without touching the foot down.

Begin in a seated position with the ankles pointing downward. Maintain this position, then flex and relax the toes.

Stand and place both hands on a wall, with your feet about half a meter from the wall.
Place one leg behind the other and slowly bend the knees while keeping the heels on the floor until you feel a stretch in the calf of the back leg.
Maintain the stretch and relax.