Strained Quadratus Plantae?! 🤷‍♀️🤷‍♀️

So I can’t walk on either of my feet. I did a 13km walk up Mount Kosciuszko on Sunday, all uneven/rocky surfaces. Since then, I’ve been in excruciating pain in both feet.

(The muscle in the arch of the foot from the heel to the toes)

The dr just said “strain, stay off it”..

I’ve been hobbling around on crutches for almost a week now; and it’s still horrible! I can’t feel it while off my feet. But the second I stand / walk / move them, omg I’m in agony! It also feels grainy to move the right one in certain spots.

Has anyone had this before? Any tips to help it get better?

I also can’t take anti inflammatories as I’m pregnant 🤰