I have high arches. My dress shoes, which I’ve had to wear for the last two months, do not. I’ve also been running again, which puts more strain on the same area. As a result, my right foot hurts. Specifically, my right foot has a mild case of plantar fasciitis.
I’ve been stretching it out three times a day for the last week or so, and it’s considerably better than it was. It’s not stopping me from running, nor is it affecting my stride (that I can see, anyways). A friend of mine suggested a modification of the “rolling” stretch, where you roll the bottom of your foot over a golf ball or weight bar, and it’s really helped out.
Take a half-litre (16oz) bottle of water (long and skinny, not short and fat). Dump 50mL (1oz) out into the sink, on your significant other, in a plant, wherever. Throw the bottle and remaining water in the freezer. Let stand overnight until frozen solid. Remove from freezer, and roll your foot back and forth over the bottle, applying downward pressure for 3-5 minutes. Do this three times a day; just make sure you don’t do it immediately after waking up.
The diameter of the bottle is near-perfect for stretching out that big pad of fibres along the bottom of your feet, and the ice helps keep inflammation down while you stretch it out. It seems to help more than the golf-ball or weight bar roll.
Highly recommended, but I’m not a doctor, so make sure you consult one of those first before trying.