To prevent and treat plantar fasciitis, you’ll need a thorough approach. Start by wearing proper footwear with moderate cushioning and a 4-8mm heel drop, while gradually increasing your mileage by no more than 10% weekly. Incorporate daily stretches, including gentle calf and toe exercises, and use a tennis ball to roll under your foot. Cross-train on softer surfaces and strengthen your feet with resistance bands. Understanding additional strategies will help guarantee long-term relief and prevention.