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Indiana Podiatry Group
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Stretching is an important part of the treatment and rehabilitation of achilles tendinitis.

Eccentric Step Stretch

Instructions for Levels 1-3

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.
Place both fee on the star 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 preformed. Repeat with a straight knee and with bent knee per the instruction 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 times per day.

 

Instructions for Levels 4-6 (single leg stretching)

Review all instructions prior to initiating program.
Have shoes on feet and have shoes tied and secured to feet comfortably.
Find step or stair with a rail or wall for upper extremity support and safety.
Place both fee on the star 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.
Lift the good foot off the stair and keep it behind you in case balance is lost.
Gently lower the injured heel to tolerance, a stretch should be felt in the calf muscle.
Hold position 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 instructions below.

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 times 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 below.

Yes/No: Do you have increased pain or stiffness the next day?
Yes/No: Do you have increased pain 2 hours after your last stretch of the day?

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