Plantar Fasciitis

Any tips on how to deal with plantar fasciitis? I only run about 3x a week, and my past two long runs have only been 6mi since I’m slowly working on getting my mileage up. I’m also a dog walker, so I’m constantly walking and on my feet. The past week, my legs have been shot, but I noticed I started having sharp pain in both of my heels and through the arch of my feet, and it isn’t going away. I’m going for a sports massage tomorrow, and taking this week off of running & any leg workouts. Any stretches or exercises that may help?
I wear asics Novablast and they barely have 100mi on them, and my shoes for work are Hoka Cliftons