Hi Peggyn. I’d love to share my journey with Plantar Fasciitis and hope it helps. I suffered from plantar fasciitis for 12.5 years. I damaged them running on super tight calves and then walking barefoot for weeks (didn’t know it made it worse). I had pain most days for years. Intensity came and went. Sometimes I’d feel like I was getting a handle on it after PT or stretches or taping but it always came back. I found many things posted here gave me relief from a flare such as icing, gentle stretches, night splints, etc never lasting. It was depressing. 3 podiatrists all saying it is life long and only $$ inserts are the answer. Then my son, a pro runner, started educating me on foot exercises and biomechanics. Then I found Katy Bowman’s book, Simple Steps to Foot Pain Relief. It changed my life! I addressed the more short-term problems with icing, anti-inflammatories, gentle plantar and calf stretch anytime I laid or sat for long, etc. But the long-term plan included solidifying my anti-inflam diet (I have a number if autoimmune diseases), I did exercises from book spreading my toes and lengthening my toe ligaments. Over time I replace shoes with ones where toes can spread like Topos, Keens, etc. when plantar fascia not inflammed I would do toe, ankle, calf exercises with dynamic stretching. It took about a year for complete recovery, but I have only had one flare in the last 2 years when I ran using an old pair of shoes and didn’t warm up or stretch. I didn’t stop the moment I felt the old familiar twinge. I thought I would be struggling with it again for weeks, but it was almost gone by the next day. Tight calves was a key component for me and dynamic stretches are key..especially if you sit a lot. I can now wear low drop shoes and lift weights barefoot. I use a balance board and walk and hike a lot to strengthen feet. Strong feet are so important. Hope some of that helps. Good luck!!!