Plantar fasciitis pain in the heel and toes can improve with regular stretching and proper foot care. Do calf stretches, plantar fascia stretches (pulling your toes gently toward you), and roll your foot over a frozen water bottle or tennis ball for a few minutes daily. Wear cushioned, supportive footwear and avoid walking barefoot, especially on hard floors. You can use warm compresses (or ice if swollen) and take mild pain relief if needed. If pain persists for weeks, consult a doctor or physiotherapist for tailored exercises or other treatments like orthotic insoles.

Your symptoms sound like plantar fasciitis with a heel spur, possibly along with ankle strain or lower back involvement. Morning pain is common in this condition. Regular calf and plantar fascia stretching exercises, gentle ankle rotations, and strengthening exercises can help. Wear soft, supportive footwear with heel cushioning, avoid walking barefoot, and reduce prolonged standing. You can use warm compresses, mild pain relievers if needed, and consider physiotherapy for proper guidance. If pain continues or spreads to the back, consult an orthopedic doctor for detailed evaluation and treatment.