Eccentric Heel Drops for Achilles Tendinopathy

Do you have chronic Achilles pain? We call that Achilles tendinopathy. Check out this video on how to do a simple exercise to help with this. Literature supports the use of eccentric heel drops for Achilles tendinopathy. Do not continue if you have worsening pain. Please call for an assessment to ensure this is appropriate for you.

Hi this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver and I’m here to show you a simple exercise to work on for achilles tendonitis.

A lot of people now are back to running, soccer, sports and you might get some trouble with your achilles, which is in this area usually you have pain. And if you have long-standing problems with that, one of the best exercises you can do are call eccentric heel drops.

So, I’m going to show you.

  • Come up on a stair, so that your forefoot is on the stair and then we’re going to work on quick drops.
  • We want you to focus on good alignment, so that when you’re dropping, you stay straight
  • We don’t want to allow any collapse to the feet. So you’re not letting your arches drop. You want your achilles to be up and down straight and controlling the motion.
  • Quick drop back up, quick drop back up.

And your goal would be to work on more repetitions. So aiming for 15 to 20 reps and then repeat for 2 to 3 sets. So give that a go.

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