Вправи при плантарному фасциїті — згрібання + прокатка + п'яткова опускання

Plantar fasciitis lives at the heel where the fascia attaches to the calcaneus, but the upstream cause is almost always a weak intrinsic foot and a tight calf. So the protocol attacks both ends. Intrinsic foot strength: the towel scrunch — sit barefoot, scrunch a flat towel toward you using only your toes, 10 reps per foot daily. Fascia release: roll a tennis ball or frozen water bottle along the arch from heel to ball-of-foot for 2 minutes per side; the cold doubles as an anti-inflammatory. Calf chain: eccentric heel drops from a step, slow 3-second lower below the step level, 3 sets of 15 twice a day. This is the same protocol Alfredson published for achilles tendinopathy — it works because the fascia, achilles, and gastroc-soleus complex are biomechanically continuous.

Volya tags each move with the safety cues that matter: 'press firm but tolerable, not stabbing' (the fascia roll mistake) and 'come back up with the OTHER foot' (the heel-drop concentric-vs-eccentric rule). Add a soleus raise (seated calf raise with knees bent at 90°) twice a week to isolate the deep half of the calf complex that straight-leg calf raises miss — runners and back-to-running rehab benefit most. If pain persists past 6 weeks of consistent loading, get imaging to rule out heel-spur traction or a fat-pad atrophy, both of which need a different protocol.