The eccentric heel drop places the emphasis of the movement on the downward phase so that the calf muscles must contract as they lengthen to control dorsiflexion. This exercise is the gold standard for treating Achilles tendinopathy.
- Start on a step with the heels off the back so only the forefoot is on the step.
- Stand on one leg on tip toes with the knee straight and slowly lower the heel down below the level of the step.
- Place the other forefoot on the step and use both legs evenly to lift back up to the toes.
- Go back onto one leg and repeat.