Heel Drops

Heel Drops

Achilles tendinosis is one of the most common overuse conditions in athletes. It occurs when the Achilles tendon has been overused until it reaches a threshold for no further stress.

Arthroscopic surgery and isolated stretching exercises have proven to be ineffective in treating this condition. However, heel drops are a safe and effective method of treating Achilles tendinosis. Let’s take a closer look at the benefits of heel drops for Achilles tendinosis.

Today, I want to go through how to do Heel Drops; a common exercise is given for Achilles tendinosis.

Start

End

 
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 stage, your legs straight, and your hands against the wall 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 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

Achilles Tendinitis Exercise