Therapeutic exercise
Isometric Calf Raise
Isometric calf contraction used in Achilles tendinopathy during an irritable phase, when the Alfredson eccentric protocol provokes pain.
How to perform
- Starting position. Standing, hold a wall for balance.
- Step 2. Rise onto the ball of the affected foot and hold the high position.
- Step 3. Stay for 45 seconds without trembling, breathing in a controlled rhythm.
- Return. Lower slowly.
When not to perform
- Progressive pain during the contraction
- Tendon rupture
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Gastrocnemius Wall Stretch
Calf stretch with the knee straight. Restores flexibility of the posterior chain and reduces traction on the Achilles tendon.
Soleus Stretch (Bent-Knee)
Stretches the soleus — the deep calf muscle that is only isolated with the knee bent. Complements the gastrocnemius stretch (knee straight) for complete flexibility of the calf complex.
Alfredson Heel-Drop Protocol (Achilles Eccentric)
The classic Alfredson eccentric protocol for chronic Achilles tendinopathy, with strong evidence and positive outcomes in 85% of non-insertional cases.