6. Extensions
This exercise is our favorite for healing the symptoms of plantar fasciitis. It’s a combination of pulls and extension work, and the ideal compound exercise to help out your symptoms of pain. Sit on the floor and extend both of your legs out flat on the floor in front of you. Draw one leg in so that the sole of your foot rests on the side of your knee, with your other knee bent.
Grab a beach towel and fold it in half twice. (If you have a band lying around, you can use it for this exercise. Wrap the band around the ball of your extended foot and pull your foot toward you. You should feel the stretch in your plantar fascia, as well as the heel, and toes.
Repeat the exercise on the other foot, and complete 10-repetitions on each side. For people with developing plantar fasciitis, we recommend you do this first thing in the morning before you get out of bed.