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Ease heel & arch pain. (The achilles tendon attaches to the calf muscles. Stretching these structures will decrease the pressure to the heel and have less pull on the arch.) Hold each stretch for 30 seconds and repeat 3 times per day and after training. Do the stretches everyday.
Trigger point release is a very common technique in Western massage. A trigger point is a hypersensitive area of the muscle that can cause pain, burning, tingling, restricted range of motion, and weakness. Trigger point release can be very effective for ongoing muscle pain due to overuse, injury, repetitive motion, sports, and disease.