Plantar Fasciitis is a common foot problem most people encounter especially when they have increased their activity recently or have changed shoes,bought new sneakers/shoes that are different from their normal. The earlier you notice the heel/arch pain the better chance you have of getting rid of it.
Here are some Do's and Don't's:
1) Don't go barefoot, usually the pain is worse when you do this. Keep supportive shoes on.
2) Do calf or /runners stretch. Ask a trainer on proper form.
3) Ice the heel often 2-3 times per day. Use a waterbottle place it in the freezer;then place under your foot and roll it under your arch /heel for 2-3 minutes.
4) Try to wear supportive shoes the support the heel and arch at all times.