Dealing with plantar fasciitis as a runner can be extremely frustrating. Whether you need to rest completely or you're able to somewhat train through the injury, it really holds you back and limits your training routine. So once the pain clears and you're given the go-ahead to start training again, you want to do all you can to prevent it from coming back. Here are a few such steps you can take.

Buy shoes with more arch support.

Many runners who develop plantar fasciitis are running in shoes that do not provide enough arch support or their foot shape. As such, their arch has to absorb more shock with every stride, and this leads to plantar fasciitis pain. Visit a running store, and look for shoes with a little more arch support than the ones you have currently. A trained shoe technician can help you find ones suitable for your feet. If you have really high arches, you may need an orthotic insert for adequate support.

Stretch your feet before running.

Surely you know the merits of stretching before running, but if you are like most runners, your feet are not the focus of your stretching routine. Spend a few minutes stretching out your soles before every run. Simply pull back on your toes to lengthen the sole; hold it for a few seconds, and then release. Rolling your bare foot over a tennis ball also helps. When your sole and arch are nice and loose, you're less likely to develop another case of plantar fasciitis.

Replace your shoes more often.

Running shoes should be replaced every 300 to 500 miles, even if they still look okay. The soles compress and no longer offer the support you need. You would not be the first runner to develop plantar fasciitis or some other injury because you tried to save money and push your running shoes for another 100 miles. Keep track of the mileage on your shoes, and replace them at that 500-mile mark, or even sooner.

Don't do too much hill work.

Some hill work is definitely beneficial for building strong quads and calves. But don't overdo it, or you might end up with tight calves, which puts pressure on the plantar fascia. Incorporate hills once a week — no more. And make sure the hill workouts you do are high-quality so you do not have to do more repeats than necessary.

For more information, reach out to a plantar fasciitis treatment doctor in your area today.