As till a wake up on a morning a better doing feet massage for all widen a fascia under heel, as this lows ache in wake up. And same effect an ecxrrcise for shin stretching, as strengthening exercises are doing with a towel catching, with fingers legs and with small balls.

1.With a towel, stay a feet on an towel edge, and not move a heel from a  floor, working with fingers, move her to itself.
2.With balls, with a fingers transfer theirs in near putting a box, as heel on floor leave, or transfer cents.
3.With fingers legs, as flat feet squeezed to floor, alternately raising as a big first finger, and other are squeezed to floor, or other as four, as first finger on floor, and begin from a such ten exercises and slowly are numbers raising to 50 within an one exercise,and inflammation in fascia under heel fighting with ice massage or bath, as in cup freeze , and with a ice pyramid  as circle moves,as same, stronger pressing, massaging an ache side for ten minutes, and for ice bath as cubes of ice with water in bath filled as feet put for ten minuted, as fingers are caring from over cooling, with covering an neoprene fingertips.