A.S.
I would suggest purchasing a tennis ball and rubbing the bottom of your foot over the tennis ball for a few minutes each morning and night. Simply set the tennis ball on the ground, sit in a chair, and roll the ball back and forth under your foot. Also, try stretching your calf, I find it works best to hang your foot(toes up and heel off the edge) off of a stair or curb. I hope this helps, sorry for your pain, I know it can be very tender.