Cross your leg and pulling on your big toe mostly bring your ankle up to 90′
As you pull on your toe if you feel the underneath of your foot, you will feel a tight band.
This is your Plantar Fascia.
PULL ON YOUR TOE FOR 10 TO 15 SECONDS THEN RELEASE
Then do your other foot
Repeat for 10 to 15 times first thing in the morning and last thing at night, when your muscles are at their tightest.