achillesEccentric Calf And Achilles Tendon Strengthening, Pt 2

1. 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 onto a wall or barre 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

2. Single leg heel drop, bent knee

  • Same position as in #3, but bend your knees slight (~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 (1) and (2) daily for 2-3 weeks. If you are a dancer or gymnast, you can do the exercises in parallel and in turn out positions

Other notes:

  • maintain good posture during the exercises
  • try to stay high on demipointe when transferring weight to 1 foot
  • if you are a dancer or gymnast, do the exercises with no shoes; otherwise, you may do the exercises with runners