The new stretch targets the plantar fascia and is performed by crossing one leg over the other and pulling the toes toward the shin for a count of ten and repeating ten times. This is a change from the standard treatment that recommends the weight-bearing Achilles tendon stretch.
When done before taking the first step in the morning, after prolonged sitting and at least three times a day, the stretch has shown to reduce pain significantly.
Plantar Fasciitis: Evidence-Based Review of Diagnosis and Therapy, Am Fam Physician. 2005 Dec 1;72(11):2237-2242.
Tissue-Specific Plantar Fascia-Stretching Exercise Enhances Outcomes in Patients with Chronic Heel Pain, The Journal of Bone and Joint Surgery