The moment I feel a heel or arch pain, I fix it on the spot or pay mucho later. This is done (if standing) by holding the toes up for about 30 seconds.
Like others have said, it’s a great help to have the perfect shod arch. Another area that used to give me extreme pain is walking on tarmac (or any other hard surface like cement or asphalt). This is the worst surface to hike/walk on. I’ve done 20 milers on this. Your feet WILL get sore. It helps a lot to have super super super cushiony heels, rigid arch support, and total free toe movement. I like rigid arch for tarmac and also for a lot of scree scrambling (to prevent underside bruising).
To PREVENT plantar damage, try this stretch; it is done at night while sleeping. Sleep on your back. Meanwhile, point your toes toward your head (opposite of a ballerina toe :)). This is not natural so your toes won’t stay. But put a light blanket (or sheet) over your feet and the blanket will hold your toes in position. A sheet holds my toes easily. Your toes only need to hold this position a few hours while you sleep. This stretch also helps those people who wake up in the morning and stand on their feet and scream from the pain until their tissue warms up. Even when hiking, the moment I feel my fascia acting up, I hurry and do the toe-backward stretch and the pain goes away.
I’ve done several 20 mile days on blacktop and my feet are sore at night (no matter how much I work out). But in the morning my feet are refreshed. If you have the wrong footwear, the feet won’t recover for a long time. Another trick of the trade is to walk softly and carry a big stick :); maybe 2 sticks. This also eases leg/foot joint shocks.
Good luck in your recovery.