Use Ice Massage: Give your foot an ice massage. Fill water into a sports bottle and freeze. Place the frozen bottle on the floor, keep your foot on it and roll the bottle with your foot over it for at least 20 minutes twice everyday. This routine will reduce inflammation and the pain you experience while stretching the arch of your foot.
Contrast Bath: Take a contrast bath to treat chronic inflammation. Use heat and ice treatments alternatively to reduce the inflammation and pain. During the treatment try to gauge the degree of pain, some people get more relief using ice while many others get better relief using heat.
Anti-inflammatory Medications: There are several drugs available to help fight pain. Ibuprofen reduces the inflammation caused by plantar fascia. Don't use the drugs to simple get temporary relief, use anti-inflammatory medications while you continue doing activities which results in inflammation and tearing associated with plantar fascia.