How to use this sheet. Do the exercises slowly. Some aching in the tendon during these exercises is expected, and it should settle by the next morning. If the tendon is stiffer or more painful the next morning, do fewer the next day. If your pain is at the back of the heel bone, wear shoes with a soft or open back and a small heel raise, and avoid walking barefoot on hard floors.
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Heel drop off a step — MID-PORTION pain only
Stand on the edge of a step holding a rail. Rise on both toes, take the good foot off, and lower SLOWLY on the painful leg, letting the heel drop BELOW the step. Use both feet to come back up. Do the same number again with the knee slightly bent. Only if your pain is in the middle of the tendon.
Build up to 3 sets of 15, knee straight and knee bent
Twice a day
Should feel: A working ache in the tendonShould not feel: Pain at the heel bone — use the next exercise instead
Floor-level heel lower — pain AT THE HEEL BONE
Stand on flat floor. Rise on both toes, then lower slowly on one leg, stopping level with the floor. Do NOT drop below.
Build up to 3 sets of 15
Twice a day
Should feel: A working acheShould not feel: Pain increasing — you may be dropping too low
Calf stretch, knee bent
Gentle stretch, not into pain. If your pain is at the heel bone, leave this one out.
Hold 30 seconds
3 times
Should feel: A gentle stretchShould not feel: Sharp tendon pain
Calf raises
Rise onto both toes and lower under control.
15 times
Daily
Should feel: The calf workingShould not feel: Sharp pain
Stop and telephone us if
A sudden snap and you cannot stand on tiptoe — go to hospital
Redness, heat or fever
Pain that is getting worse week on week
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