Calf Stretches Standing calf stretch Stand away from a wall and.put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day. Downward dog yoga stretch Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Repeat 10 times a twice a day.

Heel pain after getting up in morning can be due to uric acid levels more than normal..so get it checked..ice application  decreases such pain...simple exercises for ankle before you step out of bed can decrease the morning symptoms..and  what ever might be the cause, don't forget to wear comfortable cushioned shoes till things settle

I would think of 2 things. One is high uric acid and the other plantar fasciitis . You will need a blood test and an x ray to see the cause