A recent study published in the Scandanvian Journal of Medicine and Science in Sports found that the following simple strength-training exercise provides more relief than traditional stretching of the plantar fascia:
Stand barefoot with your sore foot on a step, a box or even a thick book, with a rolled-up towel placed under your toes and your heel hanging over the step’s back edge. Lift your other leg off the floor, bent slightly at the knee. Slowly raise your sore heel, count 3 seconds, pause for 2, then lower for 3 seconds. Do three sets of 8 to 12 repetitions every other day.