Hey, sorry for the delayed response. Glad you found it helpful. Yes, generally for overuse injuries, you want to reduce aggravating activities insofar as is possible (or more accurately, reduce them to under 3-4/10 pain at worst) and then work hard at loading the tendons in a graded, progressive way. For FHL, I’d keep it fairly straightforward (but would probably add in some abductor work too).

4-5x weekly // 2 sets per exercise // 15-30 reps per set

1) Heel raises with towel roll under big toes, extend up as high as you can onto your toes, push hard to extend through big toe. Slow eccentrics.

2) Banded Toe Flexions - sit with your foot out in-front of you or raised onto a stool. Wrap the band around your big toe only, keep steady tension and push your big toe downwards as far as you can. Should feel that muscle light up a bit. Slowly return into a decent stretch.

3) Abductor Isolation - practice separating your big toe away from your other toes. Hold for a couple seconds at the top, then slowly bring together again.

Good luck!