Go to navigation Go to content
Toll-Free: 888-431-8789
Indiana Podiatry Group
Toll Free 888-431-8789
Fax 317-773-2226

Eccentric Stretching Exercises for Achilles Tendonitis

Comments (0)

 

Eccentric Stretching Exercises

Tips: 

Review all instructions before starting

Have shoes tied and secured comfortably

Find step or stair with a rail or wall for upper extremity support and safety

First page:

• Place both feet on the stair with the forefoot on the edge

• Shift weight onto the good foot and raise yourself up onto your toes, using only the uninjured leg to raise you • Once to the peak height on your toes, shift weight evenly between both feet

• Slowly lower the feet downward until a stretch is felt in the calf muscle

• Hold for 15 to 20 seconds and complete the number of sets based on the level being performed

• Repeat with a straight knee and with bent knee per the instructions below based on the level. 

Level 1: 1 set with weight on both legs (straight and bent) once per day.

Level 2: 1 set with weight on both legs (straight and bent) twice per day.

Level 3: 1 set with weight on both legs (straight and bent) three per day.

One Set: Perform 6 stretches with straight knees and 2 with bent knees. Each stretch should be held for 15 to 20 seconds and rest for 15 to 20 seconds between stretches. 

Perform the stretches at the same level for 3 days and go to the next level if no to both questions:

Do you have increased pain or stiffness the next day?

Do you have increased pain 2 hours after your last stretch of the day?

If you answered “yes,” stop and rest for 2 days and resume level 1 on the third day.

 

Second page:

• Place both feet on the step or stair in the starting position as shown in the pictures above

• Shift weight onto the good foot and raise yourself up onto your toes, using only the uninjured leg to raise you (Straight 1)

• Light the good leg off of the step and keep it behind you in case balance is lost (Straight 2)

• Gently lower the injured heel to tolerance, a stretch should be felt in the calf muscle (Straight 3)

• Hold for 15 to 20 seconds and complete the number of sets based on the level being performed

• Repeat with a straight knee and with bent knee per the instructions below based on the level. 

Please note: the pictures demonstrate the left foot as the injured leg.

When performing the single leg stretch, use the injured leg for levels 4,5, and 6 stretching activities. 

Level 4: 1 set with weight on the affected leg (straight and bent) once per day.

Level 5: 1 set with weight on the affected leg (straight and bent) twice per day.

Level 6: 1 set with weight on the affected leg (straight and bent) three per day.

One Set: Perform 6 stretches with straight knees and 3 with bent knees.

Each stretch should be held for 15 to 20 seconds and rest for 15 to 20 seconds between stretches. 

Perform the stretches at the same level for 3 days and go to the next level if no to both questions:

Do you have increased pain or stiffness the next day?

Do you have increased pain 2 hours after your last stretch of the day?

If you answered “yes,” stop and rest for 2 days and resume level 1 on the third day.

 

 

Be the first to comment!

Post a Comment

To reply to this message, enter your reply in the box labeled "Message", hit "Post Message."

Name:*

Email:* (will not be published)

Message:*

Notify me of follow-up comments via email.