Ever have that annoying pain on the bottom of your foot? Could be your plantar fascia giving you trouble.
Here's some stuff from Dr. Kelly Starrett's book, Becoming a Supple Leopard. His book provides advice on things athletes can do at home to help them manage all of the little problems that arise with being an athlete.
ALSO...If you wear flip-flops or slides, you should stop as the toe flexion required to keep flip-flops or slides on puts a great deal of stress on the plantar fascia.
Plantar Fascia Mobilizations
Spend 2 minutes per foot for each
Plantar Surface Smash
Toe Spread & Pull
Toe Dorsiflexion & Plantarflexion