To Perform the Eccentric Calf Exercise :

1. Stand witn both feet on the edge of a stair or step with the heels hanging over the edge. From this position slowly lift your heels into the air by pushing down on the ball of both feet (Figure 2).
   
   
2. At the top position, lift the foot of the healthy leg into the air so all your weight is on your bad leg.
   
   
3. Slowly lower your heel down until you feel a stretch in your calf. Hold this position for 2 seconds (Figure 3).
   
   
4. Place your opposite foot back on the step and raise up again using both legs.
   
   
5. Perform up to 3 sets of 15 repetitions 2x/day.

NOTE: You are always lifting with 2 legs and lowering on 1 leg. You should feel a tolerable tension/very mild discomfort in your calf and/or achilles as you do this. When you are able to do 3 sets of 15 repetiitons without pain or discomfort you can make the exercise more challenging by wearing a backpack with weights in it, increasing the weight by 5-10 pounds at a time.