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Eccentric Calf Lowering
A targeted rehabilitation exercise for the Achilles tendon and calf complex that uses the eccentric (lowering) phase to build tendon resilience. Research shows eccentric loading is the most effective approach for Achilles tendinopathy and chronic calf tightness.
Eccentric Calf Lowering
Duration
2 min
Reps
12–15 reps each side
Sets
3
How to do it
- 1
Stand on the edge of a step or a raised surface with the balls of both feet on the edge.
- 2
Rise up on both feet, then shift your weight to one foot only.
- 3
Slowly lower your heel down below the step level over 4 to 5 counts.
- 4
Put both feet back on the step to rise back up, use both feet going up, only one coming down.
- 5
Complete all reps on one side before switching. Feel the tension through the entire calf.
Benefits
- Builds Achilles tendon and calf resilience through eccentric loading
- Reduces chronic Achilles tendinopathy pain
- Improves ankle dorsiflexion range of motion over time
Common mistakes
- Going too fast on the lowering phase, 4 to 5 slow counts is the target
- Using both feet during the lowering, which eliminates the eccentric demand
- Not using the full range of motion below the step level
Target areas
feetknees
Good for
athletespost surgery
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