Achilles Rehab - Don't Confuse Heel Drop Exercises with Stretches!

In this video, Maryke explains why you should not confuse the classic heel drop exercise that you do over the side of a step with a stretch. Their purpose is NOT to stretch the Achilles tendon or calf muscle.

[MarcusWiderberg]

This was really good. Good to have details such as this so clearly explored. I had started focusing more on letting my foot lower down, and indeed flexing/turning the foot slightly to do so.

[stevesrover]

I’m getting on a bit but really happy I’m still playing competitive football. However, I’ve been worried my Achilles’ tendons might cause me to stop. Since discovering I need to build strength and not just stretch, I’ve felt massive improvement in my mobility and speed. Thank you!

[ShannonDixon-znhv]

I am so thankful for you and so glad I found your videos! They are excellent. I looked for help 3 years ago and somehow did not find your videos. I have had trouble with swelling around my tendons for over 3 years. Before that I taught fitness classes and was very active. I had given up on being active and it has been very depressing. I was born with short tendons and grew up walking on my toes and then I had a friend who's tendon snapped one day so I have been afraid to do much of anything for 3 years now. (I frequently had achilles tendon problems prior to that but they always eventually resolved with lots of icing and rest.) I have watched probably half a dozen or so of your videos over the last 2 days and now have hope of slowly getting some activity level back. I am in menopause now so that video was very helpful. It is so hard to be patient at this stage of life with injuries being more common and recovery being so slow.

[lifebybill]

I watched several videos before this one, Maryke, and yours helped me understand the problem and the remedy very well. Thank you!

[ginococamir]

Really good information. I've been doing it incorrectly! Thanks.

[goaski]

I've been hanging off the step 2 -3 x per day. Feels somewhat better initially, but is not improving after a month, scheduled a Podiatrist visit.
Now I know why, thanks so much!

[novicetheaf]

Great video, your videos are great help, thank you, you should have 1 million subscribers 😊🎉

[susanstefan]

Can you please make a video on strength training for Achilles tendonitis ?

[krilin]

Thanks for the detailed explanation of how to do this exercise

[fjanjuah]

I was going as low as possible thnx for the informative video

[GavinCope]

I was today years old when I learnt that stretching the crap out of my ankles was making my tendinopathy worse.

[anatolievseev]

Excellent explanations - will check out your blogs!

[fjanjuah]

Like you said I was doing it stretching way and was getting pain after doing it and then disappear after a day thanks will try to do correctly

[yolandacroes]

Your videos have been life savers, thank you so much. Little question: do you need to warm up before you do the heel drops?

[willpareto]

Thank you. Very helpful nuance. It makes sense.

[amitchugh]

Hi ! I have plantar fasciitis from past two months.plsdr advise exercise for the same

[prof.eurico]

@TreatMyAchilles I had a tendon Achilles rupture and my physiotherapist said that I need to do a lot of stretches do recover the range of motion, mainly the dorsiflexion. Should I stop these stretches?

[nareenbeales]

Was first team hockey but tore my Achilles this was a really a good video

[sam.hollins]

So is it a good idea to perform static stretching alongside a programme of eccentric heel drops?

[peterintaelee]

For insertional achilles tendonitis, should heel drops be avoided or are they ok?