Eccentric Calf Raises for Runners

Eccentric calf raises are one of the most well-researched and effective exercises for runners, particularly those dealing with Achilles tendinopathy. The eccentric (lowering) phase of this exercise places a controlled load through the calf muscles and Achilles tendon, promoting tendon remodelling and strength gains.

Why Eccentric Loading Matters

Research has consistently shown that eccentric exercise protocols can be highly effective in treating tendinopathy. The controlled lengthening of the muscle-tendon unit under load stimulates collagen production and helps to reorganise the tendon fibres into a more functional alignment. For runners, this translates to a stronger, more resilient Achilles tendon.

How to Perform Eccentric Calf Raises

Stand on the edge of a step with the balls of your feet on the step and your heels hanging off. Rise up onto your toes using both feet, then shift your weight onto one foot. Slowly lower your heel below the level of the step over a count of 3-5 seconds. Use both feet to rise back up and repeat on the same side.

Programming Guidelines

• Start with 3 sets of 15 repetitions on each side
• Perform the exercise twice daily if rehabbing an Achilles injury
• Progress by adding a weighted backpack or holding dumbbells
• Some discomfort during the exercise is acceptable, but sharp pain is not

Even if you are not currently injured, incorporating eccentric calf raises into your regular strength routine is an excellent preventive measure. Strong, well-conditioned calf muscles and Achilles tendons are essential for absorbing the repetitive impact forces of running.