Calf raises (eccentric)

Purpose of the exercise

Eccentric strength exercise for the calf muscles (gastrocnemius and soleus) and Achilles tendon. Improves the eccentric strength and resilience of the calves, increases resistance to injury and helps recovery from Achilles tendon problems. Also effective for improving landing mechanics in jumping and running, and for strengthening tendons through slow, controlled loading.

Supplies

• Step, box or stairs (10-15 cm high)
• Stable wall or handrail for balance (optional)
• Flat, stable surface
• Optional: dumbbells or weight vest for extra resistance

Starting position

1. Stand on the edge of a scooter with your front feet
2. Let your heels hang freely over the edge (unsupported)
3. Stand on both legs or one leg (depending on level)
4. Push yourself up on your toes (plantarflexion)
5. Stand fully on your toes, heels as high as possible
6. Keep knees extended (for gastrocnemius) or slightly bent (for soleus)
7. Use light support from wall/handrail for balance if needed
8. Tighten your core for stability

Implementation

1. Start in the high position on your toes
2. Lower your heels very slowly (5-8 seconds)
3. Actively control the movement with your calf muscles
4. Lower your heels below the level of the step (deep dorsal flexion)
5. Feel the stretch in your calves and Achilles tendon at the bottom
6. Push yourself back up quickly on your toes (or use both legs for help)
7. Repeat the slow down motion

Points of interest

• ✓ Focus on the slow down phase (5-8 seconds)
• ✓ Actively control the movement with your calf muscles
• ✓ Continue to full stretch at the bottom (heels below step level)
• ✓ Keep your knees extended for full gastrocnemius activation
• ✓ Stay stable and controlled (no rocking)
• ✓ Breathe calmly during the exercise
• ✗ Avoid falling down quickly or uncontrollably
• ✗ Don't stop mid-movement (make full range of motion)
• ✗ Don't rest your weight on the step between reps
• ✗ Don't bend your knees unless you specifically train soleus
• ✗ Don't jump up (unless that's your progression)
• ✗ Do not use momentum or swing moves

When this exercise?

This exercise is suitable for athletes who want to improve their calf strength and Achilles tendon resilience. Ideal for runners, footballers, basketball players and other athletes who do a lot of running and jumping. Highly effective in rehabilitation for Achilles tendinopathy (tendinopathy), with eccentric training scientifically proven effective (in consultation with physiotherapist - often 2x daily for 12 weeks). Also valuable for prevention of calf and Achilles tendon injuries. Perfect as part of leg training to build calf strength. Start with two legs and gradually build up to single-leg variants. For acute Achilles pain, calf tear or plantar fasciitis, have it assessed by a physiotherapist first. Start cautiously and build up load gradually over several weeks.