How to do it
You need: A step or stair with a handrail.
Stand on the edge of a step with the balls of both feet on the step and your heels hanging off the back. Hold the handrail for balance.
- Using both feet, rise up onto your toes.
- Shift your weight onto the injured leg and lift the other foot off the step.
- Slowly lower the heel of the injured leg down below the level of the step, taking about three to four seconds.
- Place the other foot back down and use both legs to return to the top. Only the lowering is done on one leg.
Form cues
- The lift back up is with both legs; the slow lower on one leg is the working part.
- Keep the movement smooth and controlled all the way to the bottom.
- Some ache in the tendon during and after is expected, as long as it settles within 24 hours.
Common mistakes
- Lowering quickly or 'dropping' rather than controlling the descent.
- Rising back up on the injured leg alone.
- Stopping the moment you feel any ache - mild tendon ache is part of this exercise.
Safety: Stop and message your physio if the pain is sharp, clearly worse day to day, or the tendon is very swollen.