I had it bad in my left foot for several months. It completely killed my running and walking routine for awhile. Use some anti-inflamitory like Aleve, and do plenty of stretching.
Here are the two products I used for my plantar fasciitis. Once I started stretching it was gone in a month or two. Oh, and get a new pair of shoes. Those old worn out shoes
that fit so well are not helping.
The sandals I just wore around the house. To ugly to wear outside, but they work:
https://www.thehealingsole.com/products/mens-the-healing-sole
And this foot stretcher is very isolating for hamstring and arch tendons and muscles:
https://medi-dyne.com/products/prostretch-original-single?variant=11015995523115¤cy=USD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&keyword_session_id=vt~adwords%7Ckt~%7Cmt~%7Cta~538 731052237&_vsrefdom=wordstream&gclid=EAIaIQobChMIisagkPPc8wIVjIzICh1tNQ9OEAQYAyAB EgIq3fD_BwE
Both are on Amazon or by direct. I used the foot rocker before and after a run or walk.
I would much rather try this route than get shots or surgery. Good luck.