I had plantar fasciatis for four years. And, it has finally healed. The best thing to do, a few times a day but, especially, at night is to ICE them. I also take Vit. C., MSM AND Glucosamine and Chondroitin Sulfate. They help with the healing and with some of the pain. You need to ice them for them to heal. Do not ice and then stretch. Stretching should only be done when the feet and ankle muscles are warm. Hope this helps. On another note, my friend has had two surgeries and they did not help. You have to really work at it to get them healed. If you sit at a desk during the day, use the ice packs for lunch boxes to ice your feet while you work. Maybe 10 minute intervals for an hour or so. I even used the ice packs at the dinner table at night. Good luck.