The Core Rehab Program
Do these consistently for 4-6 weeks. Skip the trendy ones — these are the ones with the strongest evidence for achilles pain.
1. Heavy Slow Calf Raises (Straight Knee)
How: Single-leg raise on a step with weight in a backpack, 3s up and 3s down.
Dose: 3 sets of 8, every other day
Why: Builds gastrocnemius strength and remodels tendon collagen.
2. Soleus Raises (Bent Knee)
How: Seated calf raise with weight on the knee.
Dose: 3 sets of 15, every other day
Why: Targets the soleus, which carries most of the load while running.
3. Isometric Calf Holds
How: Single-leg hold at mid-range, 45 seconds.
Dose: 5 holds, daily on rest days
Why: Reduces pain quickly and maintains capacity when heavy loading is irritating.
4. Eccentric Heel Drops
How: Stand on a step, lift with both feet, lower slowly on one.
Dose: 3 sets of 15, daily for mid-portion cases only
Why: The classic Alfredson protocol — only for mid-portion, not insertional.
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