Quick and Easy Exercises to Treat Plantar Fasciitis

9. Step Calf and Plantar Fasciitis Stretch

Do this exercise before and after any activity. Stand on a step with your arches and heels hanging out over the edge. Make sure you hold on to something for balance and safety. Take a breath and begin to relax your calf muscles, slowly letting your heels down over the edge of the step. You should feel a gentle stretch from the bottom of your foot up the back of your leg and to the back of the knee. Hold this for 15 to 30 seconds, then move back to the start position Repeat three times.