First, I'd be certain you're truly dealing with plantar fasciopathy and not one that is not nerve related. The issue is as the longer it goes on, the likelihood of dual pathology increases. In lieu of a physician, do an active straight leg raise, but dorsiflex your ankle prior to raising your leg. It's not perfect, but it's the best you've got.
Then, I'd emphasize clearning dysfunctional movement. You need to provide a stimulus to help facilitate fibroblastic activity and soft tissue reogranization which is something that should include some soft tissue work of sorts and then some movement. I cannot emphasize how important soft tissue work is in this case. If it's work with a foam roll, tennis ball, and golf ball, that's fine in a pinch. Clear everything from the hip down. Work on restoring ankle, hip, and thoracic mobility. Then work on teaching your body to "check" pronation not just at the foot but from the shoulder girdle or higher (everything is connected and pronation is a bodywide mechanism) with some good anti-rotational core training and breath work (planks are a start but not enough) and some direct hip stability work (bridging, clamshells, single leg box squats, etc).
Locally, heel drop progressions (like many would suggest for Achilles tendinopathies) may serve a dual purpose of forcing ST changes and also improving ROM and taking shear-stress off the PF itself during gait.
Then, as best as you can, I'd protect it. In my clinic I use kinesiology taping and leukotaping techniques, but that may not be plausible for you. I'd also encourage you to consider a night splint or sock to maintain your ankle at neutral and toes in slight dorsiflexion. It should be a VERY gentle stretch or you'll wake up in the middle of the night with a sore or numb foot, which is not a good thing, especially if there is a neuro component.
If you can afford to see somebody one or two times for an assessment and treatment do it as there may be some cervical spine position stuff that forces your reflexively to tighten stuff that strains the PF that may need clearing up.
Regards,
Carson Boddicker
www.BoddickerPerformance.com