The best thing that I have ever found to treat Plantar Fasciitis starts with a plastic 16 ounce water or soft drink bottle. Once the bottle is emptied, clean it and fill it with water. Freeze the bottle. When the bottle is frozen, you want to roll your foot across the frozen water bottle. Usually about 10 minutes will do the trick. The best thing is to do this after your run and then again before you go to bed.
Another exercise to do involves marbles. Put some marbles on the floor. Then, take your toes and pick the marbles up one at a time and place in a cup or another spot on the floor. This exercise stretches the arch which will help relieve the heel pain. For stretching your arches, you can also place a towel on the floor. Then, take your toes and keep moving the towel toward you.
One of the causes of Plantar Fasciitis is tight calf muscles – you want to do some exercises to stretch your calves. You can even do this before getting out of bed in the morning (when the heel pain is the worse). As you are lying in bed, point your toes forward and hold. Then pull your toes back toward you and hold. You should be able to feel the stretch in your calves.
The stair stretch is also a great exercise. Stand on a stair with the balls of your feet. Slowly lower your heels and hold. This really stretches your calves. If that is too difficult for you – you can stand on the floor and raise your heels.