Recommend therapies to minimize the pain, soreness, and stiffness? plantar facitis

Ice & stretching: Stretching exercises 1st thing in the morning before arising from bed (these can be found on the internet) are essential, ice to the area after activities, nonsteroidal anti inflammatory drugs like ibuprofen, shoes with good heel padding & arch supports (can add orthotics in shoes if needed), avoiding high heels & going barefoot: all these help in most cases. If persists can see Doctor & physio

Conservative Care : One of the most common problems we see in the foot. Brought on by overuse, overtraining , tight heel cords, and calf muscles, and typically excessive pronation. Conservative care and avoiding surgical intervention Treatment is as follows, Stretching those tight heel cords, and calf muscles, wearing a night splint, deep cross friction massage, frozen water bottle, and if necessary Rx orthotics