The single-leg eccentric heel raise is a targeted strengthening exercise for the calf muscles and Achilles tendon, focusing on the controlled lowering phase. It’s commonly used in Achilles tendinopathy rehab, calf strength development, and return-to-sport programs. This exercise helps improve load tolerance, muscle control, and lower limb power.
- Stand facing a wall or stable surface and place your fingers on for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Transfer your weight to one leg with the heel still lifted.
- Lift the other leg off the ground.
- Balance on the ball of the foot of one leg.
- Slowly lower yourself to the ground on that leg.
- Place both feet back on the ground.
- Restart pushing up onto both feet.
- Complete pace and number of repetitions as instructed by your Physiotherapist.