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Achilles Eccentric Stretch


 

Ankle Home Exercises

Stretch Calf – Towel

Sit with knee straight and towel looped around foot. Gently pull on towel until stretch is felt in calf. Hold.

1 set of 5 with a 30 sec hold

Soleus Stretch – Towel

Sit with knee bent and towel or strap looped around foot. Gently pull on towel until stretch is felt in low calf. Hold.

1 set of 5 with a 30 sec hold

Heel Raise-Sitting

Raise heels, keeping toes on floor.

1 set of 5

 

Heel Raise – Eccentric

Stand straight up. Raise up onto your tiptoes. Lift your non-involved foot up and lower with only your sore foot.

2 sets of 10

Stretch Gastroc – Standing

Stand with one foot back, leg straight, forward leg bent. Keeping heel on floor, turned slightly out, lean into wall until stretch is felt in calf. Hold.

1 set of 5 with a 30 sec hold

Soleus Stretch

Stand with one foot back, both knees bent. Keeping heel on floor, turned slightly out, lean into wall until stretch is felt in lower calf. Hold.

Hold 30 Seconds repeat 5 times

 


INSTRUCTIONS

Gradually increase to 3 sets of 10 as tolerated. Perform with NO PAIN.

Perform 2-3 times per day.

Ice as needed for 15-20 minutes afterward

 

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