TYou're welcome, Rowana. They are basic stretching exercises, similar to some of the yoga I used to do (shouldn't have stopped!) If you'd like to PM me your email addy, I can scan in the sheet which shows them and email it to you. One, that I read on the internet, was if you sit a lot, to put a small 2X4 at your feet, or anything about that thickness and rest your toes on it; that will help stretch the muscles in your heal and upt eh back of your leg, which is what is needed.

MaryinKY, thanks. I am using the ice bottle just before going to bed and it helps. Actually since going to him and wearing the straps he gave me, for 6 days as presecribed, the pain has lessened a lot.

I don't ever go barefoot, haven't in many years, since I hurt my foot in the sand.:-) I've tried really expensive atheltic shoes from a store the doc recommends and they seemed to make it hurt much, much worse. That's why I went back to my Birks. I think it was because I have a high instep.

Thanks,

kat