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Home exercise programroutine · 3 exercises · ~6 min
Ankle · Week 3 — Load the Tendon
Eccentric loading and functional stepping.
ankleachillesfunction
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- 1▸ Guided
Eccentric Heel Drop
8 reps each side · 30s rest
- 2▸ Guided
Step-Up to Balance
6 reps each side · 30s rest
- 3▸ Guided
Single-Leg Balance
30s hold each side
Guide options
1
Eccentric Heel Drop
8 reps · rest 30s after
- · Heels finish below the step edge
- · No bounce at the bottom
2
Step-Up to Balance
6 reps · rest 30s after
- · Drive the back knee up to hip height
3
Single-Leg Balance
2 reps
- · Lift one knee, stand quiet and tall
- · Grip the floor gently with the standing foot
Generated by Fysiio · 3 exercises · ~6 min
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