About the plantar fascitis - let me guess, as soon as you step out of bed in the morning it feels like either the entire bottom of your foot is splitting OR it is like you are walking on very sharp shards of glass, particularly in the heel or arch?
An easy fix might be to make sure you are wearing good shoes all day long, even when you're just relaxing. Typically people who have PF are over-pronaters (flat feet, low or fallen arches). Asics and New Balance both have great shoes that can help lend a ton of support to the arches. Additionally, you can start by using OTC inserts like SuperFeet or Spenco. You would just take out the original lining of the shoe and put the inserts in.
Your next step would be to go to a podiatrist. He/she might prescribe custom orthotics, an overnight brace (to help with the first in the morning pain), and possibly cortisone shots to ease with the inflammation. Yes, the cortisone shots hurt but they are like instant relief.
If you have any other questions about the PF, feel free to drop me a line. Once I figured out the best combination for my feet I was back into running - up to 6 miles at a time! Before then? Forget it - wayyy too painful!