How to know what exercises should i do to stretch my plantar fascia in order to relieve pain from plantar fasciitis?

Refer to answer: Plantar fascists rarely happens as a results of sports. In our practice we have seen as a results of other condition the most common cause is gout( uric acid needs to be below 6.0) . The are other causes, diabetes, ra. Ice and stretching could help. Rarely you may need a cortison shot.

OMM: Osteopathic manipulative medicine can be very effective in treating pain in the feet. A variety of manipulative techniques may be brought to bear but especially the relatively new modalities in the fascial distortion model have been particularly helpful for plantar fascitis. You can also use pulsed electromagnetic therapy and or kinesio taping to help with plantar fascitis.

Achilles tendon: There are many exercises that can be done at home to stretch the plantar fascia. Stretching the Achilles tendon will help alleviate the pain associated with the plantar fascia, especially the pain associated with first step in the morning. Using a towel and stretching the foot and ankle, a static Achilles strectche against a wall. If your pain does not improve see a specialist.