Do this. H eel cord stretching This will encourage the foot to roll inward. The aim of heel cord stretching is to stretch the Achilles tendon and posterior calf muscles. Stand facing a wall and place one hand on the wall at eye level. Place the leg that needs stretching approximately one step behind the other leg, and plant the heel firmly on the ground. Bend the knee of the front leg until you feel a stretch in the back leg. Hold for 30 seconds and then rest for 30 seconds. Repeat nine more times. It is essential to avoid arching the back and to keep it straight. Perform this exercise twice a day. The golf ball roll- This exercise requires a chair and a golf ball. Sit on the chair with your feet firmly on the ground. Place the golf ball under the foot, and roll it forward and back under the arch of the foot for 2 minutes to stretch the plantar fascia ligament. If flat feet are causing pain, then supportive, well-fitted shoes can help. Extra-wide-fitting shoes can provide relief. Fitted insoles and orthotics or custom-designed arch supports may relieve pressure on the arch and reduce pain if the feet roll too far inward.