Eccentric Heel Drops

Slow heel lowering off a step that rebuilds the Achilles and calf tendons.

Eccentric Heel Drops exercise illustration

What it helps

Rebuilds the Achilles and calf tendons through slow, controlled loading — the proven way to make a sore Achilles stronger and more resilient.

How to do it

  1. Stand on the edge of a step, balls of the feet on the step and heels off the edge. Rise up onto your toes using both feet.
  2. Shift your weight onto the affected leg and slowly lower that heel down below step level over 3–4 seconds.
  3. Use the other foot or a rail to help back up; repeat. Do a set with the knee straight and a set with the knee slightly bent.

Tips

  • The work is in the slow lowering on the affected side.
  • Some mild ache in the tendon during and after is normal and expected.
  • Progress by adding a backpack/weight as it gets stronger.

Commonly done as 3 sets of 10–15, daily (or as guided).

Where this appears in recovery

Eccentric Heel Drops is part of 4 recovery programs, most often at the build (weeks 4–8), strengthen (weeks 8–12) and advance (months 3–6) stages, among others. Each program shows how it fits alongside the other movements:

All exercise guides · Condition guides · Recovery education

These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.