Week 128: Eccentric Heel Raises
- Keep It Moving PT & Wellness
- Feb 26
- 2 min read
It's February! Which means for those of us who participate, the shred season is going strong, and we want to maintain strength and fine-tune endurance all season long. We are focusing on bodyweight exercises to help you Continue The Shred, because now you're in it and we want your body to be the stimulus!
Exercise: Eccentric Heel Raises
Purpose: To improve strength, control and endurance of the calf muscles in a standing position
Who It's For: Snowboarders, skiers, splitboarders, alpine tourers, cross-country skiers, snowshoers, and lodge squatters too!
Why We Love It: Because we need to be solid in the basics to really rip it up on the slopes!
Procedure:
Stand with your feet hip-width apart on a flat surface or the edge of a step (heels hanging off if using a step). Lightly hold onto a wall or railing for balance.
Press through the balls of both feet to raise your heels as high as possible.
Slowly lower your heels back down over 3–5 seconds, controlling the movement and feeling the stretch through your calves.
Repeat as many reps as you can before fatigue and certainly without pain, keeping your knees straight and core engaged throughout.
Too hard? Skip the eccentric phase and just take one second to lower down with good old Double Leg Heel Raises.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
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