achillesEccentric Calf And Achilles Tendon Strengthening, Pt 1

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
  • calf 1

    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
    • calf 2

      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

      calf 1

      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

      calf 2

      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:
      calf 3

      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