Popped mine playing softball several years ago.

At least it felt like a pop. Like you, did not have an MRI. Doc listened, examined, and prescribed PT and insoles. I think it took close to 6 weeks before I could walk at a normal pace without symptoms; running or even jogging were out of the question for a couple more months.

Get committed to that PT. Don't skimp. (Mine was similar to the link - YRMV).
The first pair of insoles I had were half-soles that didn't stay in place and were worthless. Superfeet Blue Insoles remedied that issue.

I had a relapse of sorts, although not as severe, ~14 mos after the initial incident. Wasn't using any inserts at the time. Got back on the PT, recovered, and have used the Superfeet inserts ever since. Been symptom-free for 5+ years. Good luck.

Click here for link at https://www.mayoclinic.org/diseases-conditions/plantar-fasci