I have seen very good results when people use the MELT Foot Treatment (soft ball only initially) to deal with their plantar fasciitis. This together with calf and foot stretches might knock it out. Here is another approach as recommended by Justin Price’s BioMechanics Method https://www.youtube.com/watch?v=gqIYKs0YUcs.
I am not sure about prevention other than regular stretching and good foot care and walking/running mechanics.
For me, the best ways to recover well have been a combination of yoga, calf stretches, and exercises to build up the strength in my foot bed.
First thing in the morning, I roll each foot for about a minute with a small ball. Then I stretch my calves.
After I teach any class, I do an extra calf stretch.
At night, I roll and stretch before bed. If the pain keeps me awake at night, I ice my arches. The best way I’ve round is to put my socks on, put a bag of crushed ice on top of a folded towel (so no leaks onto sheets / bedding), and a few pillows under my knees so I can lie on my back, knees up, feed down with arches on the ice.
Of course, if we’re prone to PF, we can avoid the activities that make it flare up, but that’s not always possible or desirable. And sometimes we’re surprised.