Lots you can do to help. You might find that rolling your foot over a bottle of water which has been frozen should relieve the pain.
There are lots of stretches you can do, the most commonly recommended one is to stand on the edge of a step and lower the heel down, stretching out the sole and calf.
Make sure you are wearing supporting footwear, you may need orthotics to support the feet.
The foot is often neglected but so important. If you can find a good Pilates studio or yoga studio they will be able to help you use your feet properly.
