Do not pinch the corners of your sheet under the mattress. Try to keep the sheets or covers loose while you sleep. If the sheet is stiff, your feet will be in a pointed position.
Wear a splint at night while sleeping. Night splints support the ankle and foot in a position that keeps the Achilles tendon and sole of the foot slightly stretched.
Avoid walking barefoot on hard surfaces. Place sandals or shoes next to your bed. Do not walk without them, especially if they are the first steps when you get up in the morning.
Apply ice after exercise or physical activity. Fill a cloth bag with ice and place it on the painful area at least three or four times a day for 15 minutes.
Wear shoes with low heels and thick soles. The American Academy of Orthopaedic Surgeons says that proper support and fit are important to avoid heel pain and prevent other exercise-related injuries. Make sure the shoe has an orthopedic insole inside to provide additional cushioning.

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