Had PF for about six painful months last year during XC. As a 40 plus year old female coach (who was slightly overweight), I did the "too fast too soon" thing and was sidelined for about 2 mfull months. Went to see a PT and found out that along with the additional weight, i was wearing cute, but harmful fottwear. Sleeping on my stomach also predestined me due to the way the foot is while in that position.
First thing I did was NOT ice before bed (in fact, other than rolling on a frozen water bottle during the day, i stopped icing altogether). My PT explained that there is very little blood flow to the fascia and that by icing before going to bed, I was actually causing that region to tighten more.
So, after showering, while the area was warm< I stretched the calf muscles, did foot scrunchies while gathering a towle and did calf raises. Starting out with 3 sets of 10 initially and working to sets of 30 to increase the amount of healing blood getting into that region.
Slept with my foot flat by merely bracing it against something (while sleeping on my side) and placed my birkenstocks near the bed, so that the first steps I took where not so excruciating.
Utilized some taping to take pressure off, but that was more irritating than anything and re-incorporated some barefoot strides 3 xs per week.
I now watch what type of footwear I do, have lost 20 pounds, run a bit barefoot (strides and such, nothing major) and semi-religiously do my towel gathers and calf raises.
Symptom free x 10 months and running great!!!!
Good luck!