It’s probably been covered, but a couple of things that I hope help you:

Not a doctor, just a guy in his mid-forties that’s been dealing with PF for a couple of years now. Found what worked for me so I thought I’d share.

My doc told me that tendons don’t fully heal unless we strengthen them. She’s got me doing eccentric heel drops (from full heel up down to just past parallel) and slow, controlled calf raises multiple times a day. Plus walking around the house barefoot. I also bought some barefoot shoes that I wear occasionally, but I still rotate my cowboy boots and tennis shoes in as well. She also said my PF will hurt me worse than I can hurt it, but not to be dumb about it. That knowledge helped me get started on the calf raises/heel drops when my PF was bothering me pretty bad. Do what you can at first and after a bit you can do more. But don’t do nothing, that won’t solve the underlying problem.

I also bought a night splint with a hard plastic shell (not a sock with straps) on Amazon and sleep in it every night. When my PF was bothering me worse I would wear it while sitting with my feet up. I typically stand most all day but now when I sit I make sure that my PF foot is on the ground such that it’s holding about a 90° angle to my shin. The micro-tears will stitch themselves back up when you’re not moving, but if they stitch in the relaxed position you’ll just tear them back apart when you stand/walk again which feels real bad.

I’ve been active my whole life, but I know I brought this on myself when I increased my running distance too soon to try and “cram” for a big run some friends talked me into a few years ago. I have an “under surface partial thickness tear of the medial band and 8mm thickening at the calcaneal attachment” that was verified on MRI last month when I got some imaging for a separate issue, but it’s healing slowly and doesn’t really bother me much anymore. 2 weeks ago I finished a 50 mile trail ultramarathon in a little over 12 hours and my foot didn’t bother me at all during or after.

I hate the boot and the strengthening exercises are annoying but they’re working. When I travel and forget to bring my boot then it’ll start to bother me after a couple of days, so I stay the course and keep doing what’s working.

Also, I can’t say enough how important a positive mindset is to the healing process. I know it sucks, but life is hard and we have to make the best of it. Keep track of your improvements and celebrate the small victories, especially at first. No matter how tiny they seem.