• Point your toes • Raise your heels • Squeeze your toes • Roll a ball. Roll a golf ball or tennis ball under the ball of your foot. Apply light pressure for about two minutes. • Stretch standing up. “A weight-bearing, runners-type stretch can be helpful for foot pain in the arch. Stand up and place your toes against a wall; lean forward a little until you feel your arch stretch. Repeat using the other foot.