Agree with stretching your PF, Achilles and gastrocs, but don’t neglect your hamstrings. Everything goes downhill, and we sit way too much. Inserts, heel cups, resting night splints, casts all can be used.
I send them all to PT, majority get better. Don’t get an injection, Unless it’s Ultrasound guided by an experienced Foot/Ankle-Sports doc. Tenex is another option, but like the shot, a last resort.
Don’t have open surgery unless,you have diagnosed nerve damage-tarsal tunnel syndrome
Good luck