Plantar fascia stretching exercise for plantar fasciitis

This exercise is performed seated, with the affected leg crossed over the contralateral leg. The hand on the affected side of the body is positioned with the fingers across the plantar aspect of the toes just distal to the metacarpophalangeal joints to pull the toes back (dorsally) toward the ankle and shin until feeling a stretching sensation in the arch of the foot (figure A). The tension in the plantar fascia should be confirmed by palpation (figure B). The stretch should be held for a count of 10 and repeated 10 times. The exercise should be performed 3 times each day.