GYM: Calf Raise with Eccentric Drop
Calf Raise with Eccentric Drop
Crucial for Achilles tendon maintenance, the eccentric calf drop allows the calf muscles to resist a sudden pull, the most common mechanism of injury. It also supports tendon health.
Start with the ball of one foot on the edge of a step or box. Press up as far as you are able then VERY SLOWLY lower back down allowing the calf muscles and Achilles to stretch.
Repeat for 12 repetitions on each side, for starters. Based on how you feel two days after your first time performing the exercise in this manner you can increase the sets or repetitions for added benefit.
Other methods of increasing the difficulty and adding benefit include performing the exercise hands free thereby incorporating balance or adding some form of resistance. Resistance should be equally distributed on both sides.
Traditional calf raises which are done with a rapid up and down contraction provide a contractile force which, when not balanced with a resistance against gravity (the eccentric contraction), increase the likelihood of injury.