Stretches that will help your heel pain and plantar fasciitis.
To speed up the recovery from heel pain it is extremely important for you to begin your treatment as soon as you wake up in the morning.
Step 1
Non Weight Bearing Stretches (Perform these stretches while sitting or lying down)
Massaging and stretching the plantar fascia prior to rising will help lessen heel pain caused by plantar fasciitis. Begin by 
gently pulling back on your toes (bring them closer to knees). This type of stretch will benefit by slowly stretching the Achilles tendon, calf muscles and Plantar Fascia. Perform this heel pain stretch for 2-3 minutes every morning. This exercise alone will help reduce those painful first few steps in the morning.
After you perform these heel pain stretches immediately put on your shoes and orthotics. Do not begin the day walking barefoot on hardwood or tile floors! If do not wear shoes first thing in the morning you can be sure that your heel pain will return.
Continue to perform this stretch 3-4 times a day, especially after periods of sitting or rest such as eating lunch, driving to and from work. You can perform these stretches while sitting at your desk at work or waiting for a red light in traffic.
Step 2
Weight Bearing Stretches
After you have few days behind you with the non weight bearing stretches it 
is time to begin with weight bearing stretches. Begin by standing up and placing your left foot about 2-3 feet in front of your right foot. Holding your hind heel on the floor, flex your front knee until you feel a stretch in the bach of your calf and thighs. Continue the stretch for 15-20 seconds. Now switch legs and put your right foot forward and repeat the exercise.
Step 3
Icing your feet
Ice causes blood vessels to constrict (get small) which helps decrease inflammation due to plantar fasciitis (swelling, pain, and redness). Use an ice bag ice massage. Do not go to sleep while icing your injured foot. Keeping your foot on ice longer than directed could lead to frostbite, especially to your toes.
To make an ice bag, put crushed ice in a plastic bag or use a bag of frozen corn or peas. Cover it with a towel. Put this on your heel for 15 to 20 minutes, three to four times a day or at least in the evening when the inflammation is at its worst.
To ice massage, fill a paper cup with water and freeze to make a large ice cube. Peel the paper away and put the ice cube on the injured area. Rub in circles using medium pressure for five to ten minutes.
