Eccentric foot drops (Strength)

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the calf. You my also feel some fatigue in the foot. This can be done with shoes on or off depending on personal preference and the strength of your feet.

Instructions:

Standing on a step holding onto something for balance and safety
Raise up with the opposite foot, and place the ball of the affected foot on the edge of the step
Make sure you are at full range before you slowly drop down in a controlled manner
Repeat these steps making sure you never push UP with the affected foot
The point of this exercise is to only lower yourself down with the affected foot whilst avoiding lifting with the affected foot
Repeat until you have finished the set

Main muscles targeted:

Calf muscles
Specifically, Soleus and Gastrocnemius
Muscles of the foot and toes

Main benefits:

Eccentric foot drops focus on strengthening the muscles of the calf by isolating the eccentric part. Eccentric is the lowering phase whilst concentric is the push/raising phase of a calf exercise. Eccentrics will put less load on the tendon whilst providing a strong stimulus for the calf muscles to strengthen. Used often for tendon rehabilitation.