I, too, have had plantar fasciitis, and many painful cortisone injections. What worked for me was exercise—trying to pick up a towel on the floor with my toes. Mostly though I would watch tv on a recliner and put a length of rubber (used in physical therapy) on the middle of my foot, then move it up and down. As I progressed, I would purchase a tighter one. Haven’t had -Lantau fasciitis in years.
I hope this is clear enough. I just don’t know what those rubber bands are called but they are of a sufficient length to go around your foot and then hold the ends in your hand.