Isometric Calf Raise for Achilles Tendinopathy

Achilles tendinopathy is one of the most common and frustrating injuries for distance runners. Recent research has highlighted the role of isometric exercises in providing pain relief and beginning the rehabilitation process for this condition.

The Science Behind Isometric Loading

Isometric exercises involve holding a muscle contraction without movement at the joint. Research has shown that isometric calf loading can reduce Achilles tendon pain for several hours after the exercise, making it a useful tool in the early stages of Achilles tendinopathy rehabilitation when dynamic exercises may be too painful.

How to Perform the Isometric Calf Raise

Stand on the edge of a step on one foot, or both feet if single leg is too difficult. Rise up onto your toes until you reach approximately halfway through the full range of the calf raise. Hold this position for 45 seconds, then rest for 2 minutes before repeating.

Programming Guidelines

• Perform 5 repetitions of 45-second holds
• Rest for 2 minutes between each hold
• The exercise can be performed 2-3 times daily
• Add weight as tolerated to increase the load on the tendon
• Some discomfort is acceptable, but pain above 3 out of 10 should be avoided

Isometric exercises are typically the first phase of a progressive rehabilitation programme for Achilles tendinopathy. As pain decreases, you should gradually progress to isotonic exercises such as eccentric calf raises, and eventually to plyometric and sport-specific exercises under the guidance of a physiotherapist.