Don't confuse heel drop exercises for Achilles tendonitis with stretching!
Don't confuse heel drop exercises for Achilles tendonitis with stretch…
Nov 27, 2021
treatmyachilles.com
The Alfredson Protocol (classic version): 🔹 Who it’s for: Mid-portion Achilles tendinopathy (NOT insertional — that needs modifications) 🔹 Frequency: Twice per day, every day 🔹 Total volume: 180 reps daily Exercise 1 - Straight-knee heel drops 3 sets of 15 reps Use both feet to come up → shift weight to the sore leg → slowly lower down Exercise 2 – Bent-knee heel drops 3 sets of 15 reps Same idea, just keep the knee bent during the lowering phase That’s 6 sets per session, done morning and ni
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Heel drops look simple, but they’re one of the most effective exercises for bone health as we age. 🦴 Bones respond to impact. When your heels strike the ground, that gentle force travels up through the legs and hips, signalling your body to maintain and even improve bone density, especially important if most of your exercise is walking, cycling, or swimming. Heel drops are also quick, equipment-free, and easy to build into daily life. How to do Heel Drops safely: 🔹 Hold onto a bench, counter,
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