Plantar fasciitis: inflammation in the ligament that runs along the sole of your foot. The ligament attaches to the bottom of your heel bone, which is why the pain is often felt in the heel. 

Bunions: a condition where the metatarsal bones are displaced, causing the big toe to lean toward the other toes; it results in a “bump” at the big toe base causing the forefoot to widen.

Hammertoe: a bending of either one or both joints of the metatarsals (second, third, fourth, or little toe).

Venous insufficiency, varicosities, edema: wearing high heels has been shown to interfere with the Calf Muscle Pump, which returns venous blood from the lower extremities to the heart; ineffective pumping action may cause vascular concerns. 

Heel lifts to strengthen medial arch muscles: while seated lift your heel, hold 10 seconds, then lower, and repeat.

Tennis ball massage to stretch the plantar fascia: while seated, roll a tennis ball back and forth along your foot from toes to heel.

Toe grips: drop a sock on the floor and use your toes to grip and lift it off the floor; hold 10 seconds, release, and repeat.

Toe extensions: wrap an elastic band around all five toes; expand your toes and hold 5 seconds, release; repeat 5 times each foot.

Calf raise: stand near a counter or doorway and hold on for balance; balance on one foot; rise up onto your toes, hold 10 seconds, then lower, and repeat.

Calf-strengthening exercises can improve calf muscle pump function:

• walking, toe-walking, calf raises, lunges, or foot pumps (flexing the foot and ankle)
• a foot stepper machine simulates walking and may be used while sitting

After exercising your feet, try a frozen golf ball massage: simply pop a ball in the freezer for a few hours, then roll under each foot while sitting down; the icy, textured hard ball can massage the tiny muscles of the foot.