Option 1 – Passive eccentric stretches
Place the ball of your foot on the edge of a step (or other elevated object) and drop your heel below the level of the step. Drop your heel until you feel a slight burn in the calf muscle. Hold this position for 60 seconds. Repeat this stretch 6 times each day.
Option 2 – Active eccentric stretches
Place the ball of your foot on the edge of a step (or other elevated object) and raise up as high as you can onto the ball of your foot. Slowly lower your heels over the course of 10 seconds until you feel a burn in the calf muscle. Hold this stretch for ten seconds. Complete a set of 6 eccentric stretches. Repeat for a total of 3 sets each day. May be performed on one foot or on both feet simultaneously.
Option 3 – Active loaded eccentric stretches
Load a backpack with 20-30 lbs of weight. Place the ball of your foot on the edge of a step (or other elevated object) and raise up as high as you can onto the ball of your foot. Slowly lower your heels over the course of 15 seconds until you feel a burn in the calf muscle. Hold this stretch for ten seconds. Complete a set of 6 eccentric stretches. Repeat for a total of 3 sets each day. Active loaded eccentric stretches may be performed on one foot or on both feet simultaneously.
Stretching tips
- Repetition is the key. When initially stretched, muscles will contract and resist the stretch. Serial stretches result in muscle lengthening which is the goal of stretches. Six stretches each day is the optimal number.
- Start slowly. When starting to stretch you may experience muscle pain, just like muscle pain after exercise. Start slowly and build up to the instructions described above over the course of a week.
- Be safe – be smart. If you’re young and healthy you may be able to jump right into calf stretches with no problems. For patients who are older, obese or in less than optimal shape, start slowly and ask your doctor should you encounter any problems with these stretches.
- Remember - what you do today will dictate how you feel tomorrow.
References
Alfredson, H, Pietila T, Jonsson P, Heavy-Load Eccentric Calf Muscle Training For the Treatment of Chronic Achilles Tendinosis. Am J Sports Med. 1998 May-Jun;26(3):360-6.
This article was written by Jeffrey Oster, DPM. Dr. Oster is a board certified podiatrist and medical advisor to Myfootshop.com. This article was most recently updated on 1/21/2021.