Eccentric Gastrocnemius Strengthening

Professional Rationale
This is a purely strong eccentric exercise and therefore is very useful in the rehabilitation of Achilles Tendinosis. Numerous studies have shown that this is the most successful way to rehabilitate Achilles Tendonsis/Tendopathy - very high repetition eccentric loading - to help promote the best tendon healing and repair.

Client Rationale
This is an eccentric strengthening exercise for your gastrocnemius, soleus, and toe flexors. Eccentric strengthening is when the muscle is working as it lengthens. It also helps to train your balance (your proprioception). The Achilles Tendon is often injured when it is shortening while it is lengthening. This exercise ensures that you strengthen the muscle while it's lengthening and not while it's shortening.



Instructions

• Stand on a step with heels down.
• Raise up on the balls of both feet.
• Lift up one foot, and lower your heel down on one leg only.
• Raise up again using both feet.
• Do not experience any pain with this exercise.
• Do not bounce up or down into this exercise.

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