Unlock Stronger Bones: The Ultimate Guide to Heel Drop Exercises
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Achilles Tendonitis Exercises - Hakan Alfredson's heel drop protocol on Make a GIF
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Heel Drop Stretch for Achilles Tendonitis Pain Relief Video
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8 days til my brand World Premiere DROPS!! ✨🎟 This right here was one of the hardest tricks I’ve ever landed. Went back two different times for this nollie back heel down Santa Monica triple set & battled this for a cool minute. Probably took a good 2 1/2 hours of jumping down this to land it. I’ve never felt so much satisfaction after landing a trick like this one 💯🔥 | Kevin Romar
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8 days til my brand World Premiere DROPS!! ✨🎟 This right here was on…
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FacebookKevin Romar
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AJ Pareja MD on Instagram: "If your heel or Achilles flares up after runs, jumps, or even just walking up stairs — this is where you start. 🔹 Eccentric heel drops (Alfredson Protocol) ▶ Controlled lowering only ▶ 3 sets of 15 reps, 2x a day ▶ Let the other foot lift you back up ▶ Focus on the stretch at the bottom This works by reconditioning the tendon — not just resting it. If the pain’s under your heel (not behind it), that could be early plantar fasciitis — and it needs a different approach
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AJ Pareja MD on Instagram: "If your heel or Achilles flares up after run…
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Instagramdoc.ajpareja
Eamon Bailie on Instagram: "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
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