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.
