Eccentric Calf and Achilles Tendon Strengthening

1. Straight knee double heel lowering over a step

• Place both of your feet on the edge of a step in demi-pointé position (balls of the feet) and hold on to a wall or barre for balance
• Slowly lower your heels until they fall just below the level of the step
• Replace your feet in demi-pointé position, try not to do an active heel rise to the starting position
• Repeat 3 sets of 15
• Make sure that you stand up tall and keep your feet and arches ‘on’ at all time
• Placing a small ball between your ankles may help maintain your feet in a better position



2. Bent knee double heel lowering over a step

• Same position as in #1 but this time bend both of your knees a little (~20 degrees, make sure that both of your knees are pointing in the same direction as your 2nd toe)
• Slowly lower yourself until both of your heels fall below the level of the step
• Do 15 reps, 3 times



3. Single leg heel drop, straight knee

• Place feet on the edge of a step in demi-pointé position (balls of the feet) while gently holding on for balance
• Transfer weight to one foot, slowly lower the heel to just past the level of the step
• Repeat 3 sets of 15 on each leg



4. Single leg heel drop, bent knee

• Same position as in #3, but bend your knees slightly (~20 degrees, make sure that knees are in line with your 2nd toe)
• Slowly lower your heel past the level of the step
• Repeat 3 sets of 15 on each leg



Do exercises (1) and (2) daily for 1 week. If there is no pain with the exercises, then progress to (3) and (4) for 2-3 weeks. If you are a dancer or gymnast, you can do the exercises in parallel and in turn out positions:


Remember to:
* maintain good posture during the exercises
* if you are a dancer or gymnast, do the exercises with no shoes; otherwise, you may do the exercises with runners