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Eccentric means the muscle is active in the lengthening component of a movement. As you lower with a single leg, the Gastrocnemius or calf muscle of that side is both gaining length and strength.


  • Position yourself on either a step or the ground as discussed with your Physiotherapist
  • With straight knees, lift the heels up to an elevated position
  • Take the unaffected foot off the step and slowly lower the heel of the standing leg back to the starting position
  • Repeat lifting the heels always with both feet and lowering on the affected side


  • The knees must remain straight
  • Ensure the ankles do not roll out at the top of the heel raise
  • Maintain control as you lower with a single leg
  • Use a wall in front of you for balance as necessary