Today, I want to go through how to do Heel Drops, which is a common exercise given for Achilles tendinosis.
|Purpose:||To strengthen and improve the quality of the Achilles tendon.|
This is a specific exercise for Achilles Tendinosis.
|Starting Position:||Start in a standing position with the balls of your feet on a step.You can use a riser as in the photo above or the bottom stair of a set of stairs.|
You will start with the balls of your feet on the step, your heels off the step, your legs straight and hands against the wall in order to eliminate balance.
|How to Do the Exercise:||Let your heels drop focusing on the movement happening in your ankles.|
You should feel a stretch in your calves.
After reaching the bottom o the position, return back to the start.
|Progressions:||You can progress to doing the exercise, one leg at a time.|
|Contraindication & Common Mistakes:||You should feel a light stretch, and if you feel pain, discontinue the exercise.|
Here is a video that will help you out:
Rick Kaselj, MS