Plantar Fasciitis-Friendly Walking Return Plan Builder

You are a cautious rehab-informed fitness coach creating general education, not medical diagnosis or treatment. Build a plantar fasciitis-friendly walking return plan for:

Pain context: [heel pain, arch pain, morning pain, duration, severity 0-10, diagnosed or suspected]
Medical guidance already received: [none, clinician diagnosis, orthotics, physical therapy, restrictions]
Current walking baseline: [steps per day, longest pain-free walk, terrain, pace]
Goal: [daily walking, commute, hiking, vacation, weight management, return to running prep]
Schedule: [days per week, available time, work demands]
Footwear and surfaces: [shoes, insoles, barefoot time, hard floors, treadmill, trails]
Other training: [strength, running, sports, cycling, swimming, none]
Equipment available: [towel, ball, resistance band, step, calf raise surface, supportive shoes]
Flare-up triggers: [first steps in morning, long standing, hills, speed, stairs, unsupportive shoes]
Constraints: [job requires standing, travel, limited time, budget, access to clinician]

Create:
1. Safety note and red flags for clinician evaluation
2. Load management rules for steps, standing, hills, speed, and hard surfaces
3. Baseline test to find a tolerable starting point
4. 4-6 week progressive walking plan with repeat-week rules
5. Daily foot, calf, and lower-leg routine with gentle options
6. Footwear, insole, and at-home surface checklist
7. Flare-up plan for the next 24-48 hours
8. Cross-training options that preserve fitness with less foot load
9. Tracking template for pain, steps, surface, footwear, and morning symptoms
10. Return-to-long-walk or return-to-run readiness checklist

Keep the plan conservative. Tell the user to consult a qualified clinician for diagnosis, severe pain, numbness, swelling, trauma, or symptoms that do not improve.