I'd like to add my two cents to this topic from my previous experience and continuing nagging problem.
The cause of my I.T. ban problem was running while on exercise. Eventhough I have good combat boots (Magnum), issued to me because the boots they issue to everyone else are worse things ever and caused other problems, I still had problems. Let's just say the pain was excruciating and I had to go to physio to get a little help to fix the problem. They did a few things and recommended a few other things.
When I went to physio, I had to do quite a bit of stretching to ease the pain but to reduce the constant swelling besides icing and heating it I also had two probes that vibrated at a very high rate. (I forget what it was called.) There was also quite a bit of massaging. Last but not least the last thing that was done was acupuncture. Let's just say I was in quite a bit of pain and I was willing to try anything and everything. It took a few week painful weeks to recover but in the end things did get better but I've been diagnosed with this problem as being chronic.
So, how does one cope with a chronic problem like this. Well this is what was recommended.
First off change your footwear - I know it's expensive but over time buy stuff that suits your foot and not for fashion. There are special running shoes to prevent this problem.
Second for your combat/work boots get proper insoles for the special support need. Talk to a foot specialist they'll know the best insoles for your problem. You may have to get orthos.
The stretching exercises from the link that INFANTEER101 put on his post are the ones I did and they seemed to work.
Lastly, if you live in an area that has a massage therapy school you can normally get a good massage at a fraction of the price of a professional and get the same results. I good massage on the problematic area is a good way to ease the pain.
I'm not a doctor or medical professional so this only from my experience but hopefully it will give you some more info to ask the questions you need answered to not let this problem happen again.