Put a bowl or bucket of ice water somewhere where you can stick your foot in it and leave it there for as long as possible (15-30 minutes). I used a regular hardball baseball for the massaging. Once you have soaked your foot, take it out and t put your heal on top of the ball and start making circles.
After having this for about a year and not knowing what it was I went and saw a podiatrist. These were his instructions and it worked for me. In under 2 weeks I was cured.