Eccentric stretching programme
1) Start with your body weight on the front of the foot on the affected side and the heel raised. (picture 1)
1) Start with your body weight on the front of the foot on the affected side and the heel raised. (picture 1)
2) Keeping the knee straight, lower the heel to below the forefoot and hold for a few seconds. (picture 2)
3) Push back up to the starting position with the OTHER leg to avoid contracting the muscle you are stretching. (picture 3)
Repeat the exercise with the knee bent as well.
Each of the 2 exercises needs to be performed 15 times to complete one set and the set completed 3 times, twice a day. (3 sets of 15 twice a day.)
Soreness in the first 2-3 weeks is common but the pain should not be disabling. If after a few weeks the exercises are being performed without even minor pain, a back pack with some weight (eg books) may be added to gradually increase the load applied to the tendon.
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