Tarsal Tunnel hurts. There is no easy answer to the pain. Surgery, Advil, nerve medications, compression sleeves are all treatment modalities that can be done to help treat tarsal tunnel. All of these have a varied amount of success for Tarsal Tunnel. If you are interested in a list of tarsal tunnel treatments this is a good article:
One treatment that is free and easy to perform for Tarsal Tunnel is some simple stretching exercises. So the goals of stretching the Tarsal Tunnel are to break up adhesions that could be compressing the nerve. Sometimes over pronation can also cause some stress in Tarsal Tunnel area.
Here is a good video that summarizes a great deal of the Tarsal Tunnel stretching. Notice in this video how the focus is on breaking up adhesion in the tunnel and encouraging greater mobility.
This video is high quality but these stretches will not heal your tarsal tunnel. They can, however, decrease a great deal of discomfort.
This to me is the best video on Tarsal Tunnel stretches and the diagram really helps with what tarsal tunnel stretches are trying to accomplish. Notice the focus on the tarsal tunnel.
Here is a good video that discuss and talks about a stretch and exercise that helps with Tarsal Tunnel. The technique is called Tarsal Tunnel gliding and has a great deal of success for people with Tarsal Tunnel. If you see a Physical Therapist this will be a treatment they perform.