Adiletix - Bent-Knee Eccentric Heel Drop - Step-by-Step Guide
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Bent-Knee Eccentric Heel Drop
1 - Stand on the edge of a step or box with the balls of both feet supported and your heels hanging off the edge.
2 - Hold a railing, wall, or stable support for balance and bend the knee of the working leg slightly to emphasize the soleus muscle.
3 - Use both feet to rise up onto your toes into a calf raise position.
4 - Shift your weight onto the working leg while keeping that knee bent.
5 - Slowly lower the working heel below the level of the step in a controlled 3–5 second eccentric motion.
6 - Place the other foot back on the step to help lift yourself back to the top position; avoid pushing up with only the working leg unless prescribed.
7 - Repeat for the desired number of repetitions, maintaining control and avoiding sharp pain.
