I usually roll both feet (just for balance) in the mornings and both calves, only for a few minutes, then throughout the day just when I think about it. I probably don't do an hour or so total. Not sure how anyone would have the time for that.
You can also roll a frozen water bottle, that serves the purpose of stretching and also icing or treating any inflammation.
PF is a tricky thing...I had it in both feet for about a year, I wasn't really diligent in treatment, but it finally just went away. Felt like I was walking on broken glass in the mornings when I got out of bed. They also have a special sock you can wear at night, keeps the foot stretched, I've heard they do work although I never tried them.
I think it's probably an age thing as well, and I'm just taking longer to heal because I'm older.
I totally understand what you mean about getting out of bed in the morning.
I'll have a look for the sock as well, it's worth a punt.
Thanks for the info.