calves·legs

Eccentric heel drop

Stand on a step, balls of feet on the edge, heels hanging. Rise to tip-toes with BOTH feet, then shift weight to one foot and lower slowly (3 sec) below the step level. Use the other foot to come back up. Alfredson protocol — strongest evidence-based fix for achilles tendinopathy.

Secondary muscles

feet

Form cues

13-SECOND lower under load — that's the eccentric
2Come back up with the OTHER foot (no concentric on the painful side)
33 sets of 15, twice daily, 12 weeks

Common mistakes

Lowering fast (defeats the eccentric protocol)
Doing it on a fully torn achilles (this is for tendinopathy, not rupture — see a clinician first)

Contraindications

Skip or modify this move if you have:

acute achilles rupture (not tendinopathy — see clinician first)

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