Heel Drops

Heel Drops

The Heel Drop exercise is recommended for those getting ready for the hiking season or who have Achilles tendinosis. It’s the most common exercise given for these cases.

The Achilles tendon connects your heel to your calf and is one of the most muscular tendons in the body. It can be affected by various factors, including aging, excessive running, or a congenital disorder. The stretch in this exercise improves blood flow to the Achilles tendon, which is essential for healing. It also strengthens the calves, which may be helpful for those who have trouble bending their ankles due to injury or age.

Achilles Tendinosis

Achilles tendinosis happens when the tendon can’t handle the load and becomes inflamed. Pain and stiffness may prevent you from walking alone or doing high-impact activities like running, jumping, or lifting. Achilles tendinosis can happen to anyone. It is regarded as one of the most prevalent overuse injuries among athletes and is not just a concern for the elderly or those with foot issues. There are some things you can do to prevent it, though.

Supposedly, arthroscopic surgery and isolated stretching exercises can treat Achilles tendinosis until proven wrong. So I will discuss a safer and more effective way to treat this condition, such as Heel Drops Exercise that strengthens the muscles around your Achilles tendon and the rest of your lower body. Doing so will decrease tension on the tendon and ease pain and discomfort.

There are a variety of exercises you can do, depending on your level of fitness. Before you go hiking, make sure to stretch and do some exercises to get your calves ready. Focus on putting pressure on your heel, and let your toes lift off the ground. Do this for about a week, and you’ll see results. 

Here’s how to do Heel Drops.

Start End


To ease the symptoms of Achilles tendinosis, such as pain and swelling; To prevent the development of tendinosis or the worsening of its symptoms; Alleviate discomfort, and speed up the healing process of an injury to the Achilles tendon. And to strengthen the Achilles tendon. 

This exercise helps you improve your Achilles tendon’s flexibility. When you do this exercise, you put pressure on the Achilles tendon.

Starting Position

When standing, put your feet on the bottom step of your stairs, if you have one, or on a riser, as shown in the picture above. Next, position the balls of your feet on the step and move your heels away from the stage, keeping your legs straight and using the wall for balance.

How to do the Exercise

Focus on your ankle’s movement as you slowly lower your heels, staying on the step until your heels reach the bottom. Return to the starting position after your heels have reached the bottom of the position.


This exercise can be performed gradually, one leg at a time.

Contraindication & Common Mistakes

Anyone can do this exercise, especially those who plan a hiking activity. You should not feel any pain while doing this exercise. If you do, then you should stop immediately and consult a doctor.

Here is a video that will help you out:

Rick Kaselj, MS

Achilles Tendinitis Exercise