Include calf exercises in your weight-training program to help prevent and recover from Achilles tendon injuries. Strengthen the calf muscles to decrease your risks of Achilles tendonopathy, a diseased or dysfunctional Achilles tendon. Peter Brukner and Karin Khan, authors of the book, "Clinical Sports Medicine," report that heavy load eccentric calf exercises can return the affected calf to the state it was in before the injury. Brukner and Khan note that many Achilles tendon injuries result from calf weakness, poor muscle flexion and a decreased range of motion at the ankles.
Bilateral Heel Drops
Start this exercise with only your body weight, then gradually add more weight using dumbbells. Use a step with support for balance. Place the ball of both feet firmly at the edge of a step. Lower both heels past the level of the step into a full range of motion. Step down from the step with both feet, then repeat. Complete two sets of 15 reps, building up to three sets once a week.
One Leg Heel Drops
Begin this exercise with just your body weight, then gradually add more weight using dumbbells. Use a step with support for balance. Place your left foot completely on the step. Put the ball of your right foot at the edge of the step adjacent to your left foot. With your right foot firmly on the step, tuck the toes of your left foot around your right ankle. Slowly lower the right heel to a full stretch, contracting your calf muscles to control downward movement. Use the left foot to rise back up on the right calf. Repeat for 15 reps per calf before switching legs. Complete for two sets of 15 reps, building up to three sets once a week per leg.
Machine Heel Drops
Do this exercise to prevent Achilles tendon injuries. Refrain from this exercise if you are recovering from Achilles injury. Gradually increase resistance by adding weight plates.
Use a calf machine. Place the balls of both feet at the edge of the calf platform. Eccentrically lower both heels below the platform into a full range of motion. Concentrically contract both calf muscles by flexing the ankles into a tip-toe position. Repeat for 10 repetitions per set, building up to three sets once per week.
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