Cross-posting this for people following this thread. There is a new solution posted here in the Help migrating postgres from heroku rails app thread that uses the postgres --data-only flag.
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Thanks, I’m going to tear everything down and start over from scratch this afternoon and see if I can get through the steps and avoid the version mismatch issue.
i would like to post the command for importing a local db dump that worked for me 
first i proxied with
fly proxy 15432:5432 -a app-db
and then
pg_restore -U postgres -h localhost -p 15432 -W -d db_name -c < db.sql
-W so it asks for the password
-c so it deletes the existing database so you don’t get for relation "db_table" already exists