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Variation 1: Double Leg

Instructions

  1. Stand on a step with your heels off the edge.
  2. Slowly lift your heels up.
  3. Slowly lower your heels down, going lower than the step.
  4. Repeat this as many times as your Physiotherapist has prescribed.

Variation 2: Single Leg

Instructions

  1. Stand on a step with one foot, hanging your heel over the edge.
  2. Slowly lift your heel up.
  3. Slowly lower your heel down, going lower than the step.
  4. Repeat this as many times as your Physiotherapist has prescribed.

Variation 3: Double Leg – Fast Concentric, Slow Eccentric

Instructions

  1. Stand on a step with your heels off the edge.
  2. Slowly lower your heels down, going lower than the step.
  3. Quickly lift your heels up.
  4. Going up should take less than 1 second, and going down should take 2-3 seconds.
  5. Repeat this as many times as your Physiotherapist has prescribed.

Precautions

  • These are all strength exercises. Be careful not to go overboard, only do the amount and frequency prescribed by your Physiotherapist.