Reduce your standing/running/footwear load immediately. Wherever you can take some time off the feet and this will reduce symptoms by good 30-50% in a short space of time.
Trial taping the foot. There are several methods to taping the foot but often people feel much better having some support or proprioceptive input from the tape.
Change shoes. If you have a higher cushioned shoe this will also help dramatically. Combine this with getting out of your office shoes and you will go a long way to stopping that foot pain. I know only Jerry Seinfeld wears sneakers to work but tell your boss, “the physio said so”. I’ll even write you a letter.
Ice or Heat. Jury is out, whatever works for you. Some like ice because it numbs the pain. Others swear by a heat pack or hot towel combined with slow stretching. Experiment and choose.
The above 4 points are short term, pain relieving strategies that should really take the edge off your pain and morning symptoms. However, wearing sneakers to work and walking around with hot towels is no practical, long term treatment…