Various stretching exercises for the plantar fascia and Achilles tendon help to treat plantar fasciitis. One should perform these stretches at least three times a day, ideally immediately after waking up in the morning and after sitting for prolonged periods, notes the American Orthopaedic Foot and Ankle Society.
To stretch the Achilles tendon, set the affected foot behind the healthy one and point its toes towards the heel of the front foot as you lean into a wall. Bend the knee of the front leg while keeping the heel of the trailing foot firmly planted on the ground. Maintain the stretch for 10 seconds while ensuring the knee of the trailing foot remains straight, explains Runners World.
Stretching the plantar fascia involves sitting and crossing the affected leg over the knee of the healthy leg. One then pulls the toes of the affected leg towards the shin and holds the stretch for 10 seconds while rubbing the thumb of the free hand over the arch of the affected foot, says Runner's World.