While you’re having tenderness in your heel and arch, baby the area. Keep a pair of slippers by the side of the bed that you can get into immediately. Several times a day, ice your heel and arch. The best choice is a frozen water bottle that you can roll the area over. This not only gets you the desired circular icing, but also works in a little massage. Before you run, loosen up the soft tissue along the bottom of your foot by grabbing the ball of your foot and pushing your toes toward your shin and back several times.
Long-term, plantar fasciitis is a sign that you should improve your calf and Achilles strength and flexibility. You’ll probably also benefit from gradually moving away from running shoes that have a large drop from heel to forefoot.