Effective exercises for treating plantar fasciitis include a standing heel stretch against a wall, a crouching heel stretch using a counter top and a manual foot stretch while seated, according to the American Orthopaedic Foot & Ankle Society. These home exercises work by stretching the plantar fascia and Achilles tendon.
To perform the first exercise, stand with one knee bent close to the facing wall and the other leg extended backward, as instructed by the American Orthopaedic Foot & Ankle Society. Keeping heels flat on the floor and the back knee completely stretched, lean towards the wall to stretch the arch and heel cord. Hold the position for 10 seconds before relaxing. Repeat the exercise 20 times for each affected heel.
For the second exercise, face a counter top with feet spread apart and one slightly in front of the other, as stated by the American Orthopaedic Foot & Ankle Society. Flex the knees to drop into a squat while using the counter to keep your balance, keeping heels on the floor as long as possible. Hold the stretch for 10 seconds, and repeat 20 times a day. To stretch the affected foot manually, cross the associated leg over the other while seated, and pull the toes toward the shin. Massage the plantar fascia by rubbing a thumb over the right side of the arch.