DOrsiflex your foot and rub your plantar fascia with a knuckle or two before you jump down on it. It shortens at night somewhat from foot position so you're just trying to warm up the fibers so they're ready to bear your weight. Rolling with a tennis ball is fine, too. I ended up getting a plastic splint thing to sleep in when I had my one bout with it years ago--it kept my foot dorsiflexed all night. Worked like a charm.
Your frees are gonna need to go on the shelf for a while.... your cross trainers are probably going to be the right shoes for now.
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