<p>Performing one specific stretch has been shown to relieve the pain of plantar fasciitis by stretching the plantar fascia -- the band of tough connective tissue that runs along the bottom of the foot to the heel. Three sets of ten repetitions performed each day have shown to decrease both the intensity of pain and to decrease pain upon taking the first steps in the morning.</p><p>Wearing a night splint has been shown to reduce the length of recovery time for many people dealing with plantar fasciitis. Night splints come in a variety of styles, but the overall goal of the splint is to keep the foot flexed at night so the plantar fascia doesn&#39;t shorten and tighten up while sleeping, which makes morning pain and irritation much more likely.</p>An ice pack is good to have in your freezer for easy access. When icing your foot, it&#39;s also nice to use an ice pack that has a a built-in elastic or flexible wrap to keep it in place and provide compression as you ice the foot.<p>A heel cup cushions the tender plantar fascia and reduces pain and irritation as you recover. While you should avoid excessive walking during your recovery, it&#39;s helpful to wear a heel cup when you need to continue with basic daily activities.</p><p>Arch supports can relieve the pain and pressure on the plantar fascia during your recovery.</p>You can use a soup can for the same purpose, but a simple foot massage roller is designed for the foot and provides a more specific stretch and massage along the plantar fascia and the bottom of your foot.