The easy answer to this is that if it hurts try to avoid the exercise when you have heel pain.  The technical term is plantar fasciits and your foot hurts more when you get up in the morning.  Be careful when working out and try to avoid activities that have impact.  Also try to avoid shoes that are older and do not have enough support.  It is best if you do work out to properly prepare using deep tissue massage tools such as trigger point tools.  Work your way down from loosening your Psoas to your Quads and then your Gastroc muscles.  This will allow all your muscles to work better.  Here is a helpful video about trigger point tools.
To your health,
Dr. Donald Pelto
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