Spend 10-15 minutes unprotected in the Sun to allow for Vit D production. Then apply sun protection and continue if you'd like to relax in the warmth of sunshine.

"How-to" self-massage for the feet

This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.

Restful pose and stretch for the quads and LPHC.

Lie on your back in a comfortable position and elevate your feet. Hold this position for a 5 minutes. then get up move around and return to the position. Do this protocol for 2-4 times.