Here are some easy suggestions to help avoid this painful condition:

• Watch the height of your heel. Shoes with heels, when worn regularly, will shorten the Achilles tendon, heightening your risk for plantar fasciitis. Alternate between heel sized and try to stay away from those stilettos.
• Arch support is key. Flat and unsupportive shoes like flip-flops are not doing you any favours, if your shoes are unsupportive you may want to invest in some inserts.
• Make sure the biomechanics of your feet are working well. Chiropractors can identify issues that will come back to bite you later. This is critical if you work on your feet, or are an athlete.
• Massage Therapy.  This one is especially important for athletes.  If you’re a long distance runner you should be seeing a massage therapist ASAP.  Things like built up scar tissue can inhibit your foot’s natural movement, massage therapy can help identify weaknesses and work to strengthen them.
• Go barefoot! Occasionally walking on sand or grass will help strengthen the muscles, tendons and ligaments that support your arches.
• Stretching your feet is vital. Schedule time to regularly stretch your muscles, this includes your feet. Using a towel, a lacrosse ball, exercise band, or nothing at all, you can increase your range of motion and prevent injuries.