To massage the arch of your foot, you will want to sit in a chair, cross the injured foot over your other leg. Put your fingers over the base of the toes of your injured foot and pull towards your shin until you feel the arch of your foot stretch.
Now massage the bottom of your foot, moving from the heel toward your toes. Keep this up for about 3 to 5 minutes. Start gently. Press harder on the bottom of your foot as you become able to tolerate more pressure.