The plantar fascia is a tight ligament that stretches along the bottom of the foot from the heel bone to the ball of the foot. Plantar fasciitis occurs when this connective tissue inflames and small fibres begin to tear away from the heel bone.
Heel spurs , or calcaneal spurs, can develop if the fascia is continuously under tension.
Give your foot a rest. Fasciitis is, after all, an overuse injury. If you've just started to get a tender spot, you may get over it in a few weeks. If you've had pain for a while, don't expect an overnight recovery. It can take 6 weeks or longer to get better.