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Exercise handout — move better, feel better.
Eccentric Calf Lowers
Rise on both feet, lower slowly on one. Eccentric loading is therapeutic for Achilles tendinopathy when progressed appropriately.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
No equipment? Try: Slant board, Calf raise block
Dosage
3
Sets
10
Reps / Time
90 sec
Rest
Rise 2 sec / Lower 5 sec
Tempo
Step-by-Step Guide
Set up
- Stand on step with heels hanging off edge
- Hold rail or wall for balance
- Start with both feet on step
Step 1 of 5
Rise up onto balls of both feet
Step 2 of 5
Shift weight onto one foot
Step 3 of 5
Slowly lower that heel below step level
Step 4 of 5
Take 3-5 seconds for the lowering
Step 5 of 5
Return to start with both feet
Breathing
- Exhale during the slow lowering
- Breathe naturally
Form Cues
- Slow lowering is the key component
- Count 3-5 seconds during lowering
- Control the entire range
- Use both feet to rise, one foot to lower
Common Mistakes to Avoid
- Lowering too fast
- Not going below step level
- Using injured leg to rise
- Bouncing at bottom
Safety Information
Therapeutic for Achilles tendinopathy when properly progressed. Avoid if acute Achilles rupture risk.
Progressions
Add weight (dumbbell/backpack), bent knee variation for soleus
Regressions
Smaller range, faster lowering, more two-leg support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.