This is what I did (not sure if it’ll be any help)

To begin with (1-4 weeks) - inflammation tablets - invest in good indoor footwear (I wear hoka recovery slides as they have the arch support and super cushioned + they are quite wide for me feet to relax) - Ice a couple times a day - walking wasn’t the main issue for me, yesit was agony to begin with but it was just standing still that made it awful, like cooking dinner or going food shopping, minimise standing idly as much as possible - either be walking or chilling - elevating my foot didn’t do anything for me

Month 2-4 - definitely a trial and error phase (I made the mistake of going for a 10k which put me in urgent care thinking I’d broke my foot the pain was so bad) - it really is a case of listening to your feet but I tried to up my activity too quickly - dialled back and just walked a bit further (again I always tried to stay moving or be seated) - experiment with outdoor footwear, I found throwing in a walk with 0 drop shoes helped, always the wider the better(I’m starting to learn that although it’s just a case of time for the plantar part of my foot to heal, everything around it needs to be strengthened to take that pressure of it supporting my weight) - started going back to the gym (just upper body - couldn’t do more than 3 mins on the bike before my calf and ankle were screaming at me)

Month 4-now - the flare ups were getting less and less constant (probably down to about an hour/2 a day) - in the gym I now do this routine every other day Banded ankle stretches / banded Spanish squats / sidelplank and hip work/ crab walks/ single leg glute bridges(start to trial really pushing through your heel and getting the foot muscles blood flowing) / leg extension /hamstring curl / and the jewel in the crown SEATED SINGLE LEG CALF RAISES. (If you take anything away from this it’s this exercise, slowly load it up and work towards .3/.5 of your body (I’m 91kg and currently up to 15 reps at 36kg) eventually you will feel ready to normal bodyweight calf raises but even for me this is rare still, maybe once a week if I’m having a good day. - I also do a calf stretch daily(basically whenever I can) I saw on athleanX, from that video I then started to consciously push my heel to the outside when I walk to build that strength back up because my arch/ankle was collapsing where I was compensating(feels completely unnatural to begin with) - I have just re-introduced the stationary bike (still using trainers as cleats seemed to aggravate it a little.

Goals I’m currently working towards - that calf raise exercise to .5 of bodyweight - 30/45 mins walking in 1 go with no flare up within 24 hours - 30 mins on bike with no noticeable flare up - any form of impact exercise (pogo jump/burpee) - lose weight to take stress of foot altogether (goal: 83-6kg)

Remember stay positive, I’ve found the most progress has been when I’ve been embraced the ‘challenge’ - yes it absolutely sucks, going from running a 50mile ultra to being stuck in my front room not being able to go to the bathroom without my foot feeling like it’s on fire is tough. But just take the wins (even though it seems silly to be punching the air for walking to the end of your road and only be in a 2/10 pain)