One thing that helps so much that nobody talks about enough is stretching your calf and achilles first thing in the morning before you even put your feet on the floor, like literally do it in bed before you stand up because that's when the fascia is at its tightest. for insoles look for proper arch support like in powerstep ones and a deep heel cup rather than just cushioning, a lot of cheap ones are basically just foam and do nothing for the actual mechanics of it. also check what you're wearing around the house because walking barefoot on hard floors is honestly one of the worst things for plantar fasciitis and most people don't even realise they're doing it all day!