Stretch #1
Lean forward against a wall, keeping one knee straight while you bend the other knee. The painful heel is placed further away from the wall. As you bend forward, the leg that remains straight is the one that you will be stretching. As you lean forward, you can feel your heel cord and the arch of your foot stretch. (Try to keep your heel on the ground, and relax your foot and calf). Stretch and hold for 10 seconds. Then relax and straighten up. Then stretch again. Repeat this 20 times. If you other heel bothers you, then you should stretch this side as well by reversing your position.
Stretch #2
Lean forward as you lean onto a table, chair or counter top. In this stretch, you will flex both of your knees. Squat down slowly. Try to keep your heels on the ground, as long as you can, as you squat down. You will feel your heel cords and the arches of your feet stretch, as your heel finally starts to rise off the ground, as you squat down, when you feel these muscles really stretching, hold that position for 10 seconds, then straighten up. Repeat this 20 times.
Stretch #3
Stand on the bottom step of a set of stairs and balance yourself on the balls of your feet. Slowly lower your heels as low as they will go and until you feel your calf muscles stretch. Hold that position for 10 seconds, then raise up. Repeat this exercise 20 times.
Stretch #4
Place a short piece of 2/4 board in your bathroom. Each time you brush your teeth or comb your hair, place the ball of your foot on the board and let your heel drop to the floor. This will stretch the muscles in your calf.