Brief Answer:
Hot and cold fomentation, exercises, rest, athletic shoes. Limited use of N

Detailed Answer:
Hi
Welcome to HCM
I have gone through your query.
I think you mean to to say you have plantar fascitis, it is very common.
Kindly check your BMI, and do maintain within. The normal range, as increased weight has a bad impact on this.
I would suggest you to

Rest your feet. Limit or, if possible, stop daily activities that are causing your heel pain. Try to avoid running or walking on hard surfaces, such as concrete. Never walk bare foot that is put on your shoes as soon as you get out of bed.

Athletic shoes or shoes with a well-cushioned sole are usually good choices.You may use silicon heel cups to cushion your heel. Use them in both shoes, even if only one foot hurts.
You may do exercises like toe stretches, calf stretches and towel stretches, several times a day especially in the morning. For towel stretches, you pull on both ends of a rolled towel placed under the balls of foot.
Avoid using only heat on your foot, such as from a heating pad or a heat pack for at least the first 2 or 3 days. Use hot and cold fomentation (alternate hot and cold water, make sure you end with a soak in cold water).

I would suggest you for limited use (as and when required) of nonsteroidal anti-inflammatory medications (e.g. ibuprofen or naproxen) is helpful.

Different types of day or night wear splints keep your plantar fascia stretched, and relieve pain.you can visit the local orthopedician for further help.
This provisional advice provided by me is based entirely on the input provided to me. I would suggest examination by the doctor.
Hope this helps.
Take care.

---