The American Academy of Family Physicians recommends that a person with plantar fasciitis complete the following stretches at least twice per day. As always, a client should consult her physician before starting any exercise program.
Plantar Fascia Stretch Stand straight with your hands against a wall and your affected leg slightly behind your other leg. Keeping your heels flat on the floor, slowly bend both knees. You should feel the stretch in the lower part of your leg. Hold the stretch for 10 to 15 seconds. Repeat the stretch six to eight times.
Calf Stretch Stand with your hands against a wall and your injured leg behind your other leg. With your injured leg straight, your heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg. You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat the stretch six to eight times.
Leg Strengthening Stretch Stand on the ball of your foot at the edge of a step and raise up as high as possible on your toes. Relax between toe raises and let your heel fall a little lower than the edge of the step.
Foot Strengthening Stretch Grab a towel with your toes as if you were going to pick up the towel with your foot. Repeat this exercise several times a day.