The following content is from an awesome rucking woman: Shanon Haddox. I want to add that I had PF in BOTH feet and it took me a year and some months to be 100% pain free.

If you are active and on your feet most of the day, the inflammation and irritation will take longer to subside than if you give your feet adequate time to rest. I highly recommend taking a full 5 days off of additional activities outside of what you NEED to do and starting the routine Shanon outlines below. GRADUALLY add in activity after these 5 rest days. I'm talking about 20 minutes max each day and seeing how it feels. You should not have added pain, you want to work towards minimal pain.

I bruised my heel bone and developed acute plantar fasciitis compensating for the pain. One year ago, I could barely walk, podiatrist didn't help. Now I'm back to running trail and walking fine. 

So, first thing: 

1 - get a slant board (i have a Rogue Fitness for home)

2 - get a set of toe separators, I use PrimalStep from Amazon

3 - get a foot and calf stretcher like this one from Amazon

4 - understand what needs to be stretched.

The plantar is connected to your heel and big toe, so just stretching the achilles isn't enough, you need to stretch that part too.

So I did:

AM - with toe separators:

30 sec on slant board
30 sec on tip toes
30 sec on slant board
30 sec each leg calf stretches against wall
30 sec squat on tip toes
30 sec butterfly stretch
30 sec rest

Then repeat 2 more times.

5 min with the strappy stretcher - focusing on the foot, not the calf. Usually do these on the couch, with one leg over the strap tip help bend the big toe

5 min rest

Then repeat 2 more times.

 Repeat entire sets right before bed. 

After I run, I immediately do one set of the stretches including quad stretches (but not the 5 minute strap stretch), and after my pm stretches, I ice the heel and bottom of my foot. I use a cheap ice pack from Walgreens with a velcro stretchy strap to hold it on place. 

It took a little time but with the consistent daily stretching and strengthening, it is SOO much better now. 

Also, I use Curex runpro inserts in my running shoes (replacing the stock insole). Walk Hero (amazon) inserts in my sneakers and walking shoes.  And all other shoes are Birkenstock or sketchers, they're 2 of the best brands for plantar fasciitis. 

My running shoes are also support shoes and don't ask me what exactly that means, but they're Brooks Launch gts if you want to look at the specs, made a big difference. Zero drop shoes almost killed me. Here's a blog on running with plantar faciitis. 

I have moved up to 1 min on the slant boards and squats.  And I really pay attention to the way I walk and run, making sure I'm stretching the big toes and not walking on the outside of my feet.  I also wear the toe spacers walk the dog, keeps my foot flat and not curling.

It sounds like A LOT, I know. But once you're in the habit, it's really not that much.

Oh,  and no walking barefoot, especially on hard surfaces. It makes the problem worse!