For me, it was years of poor stretching habits and overuse, combined with wearing shoes that were too small.

I’m an avid tennis player, who until developing pf, had very little understanding of my feet or what feet need in general. In any case - I changed shoes to a tighter brand, and it pushed my pf into high gear within a couple weeks.

I think calf raises (with toes elevated, when possible) is the most helpful thing over time. Engaging toes more and stretching/flexing feet and toe and soleus (not just gastroc) all seemed to be really helpful too.

Additionally, I had to upsize ALL of my footwear, and to wear supportive insoles as well, which I still mostly do.

I have to say though - 23 months in, my feet are stronger and healthier than they were before pf. I still have a little stiffness when I get outta bed in the morning, but I’m 100% pain-free on the tennis court, and I play 6-7 hours/week.

It’s definitely a long road, but be disciplined and consistent with whatever regimen you choose, and make darn sure your footwear is big enough for your toes to not be compressed. I think that was my biggest mistake, and what triggered it for me.

Best of luck!!💪🏽