Watch the following video and do this exercise daily to re-build strength and endurance through the tendon and muscles of the calves and soleus. Be warned this program may cause pain during the exercise and therefore it is important to progress reps/sets/time under tension sensibly to reduce symptoms while you work on improving the condition.
Points to note during video:
1. Alignment of foot/ankle/lower leg is straight.
2. Count down the eccentric phase to ensure you lower slowly.
3. Use the edge of a step or ledge.
Sets/Reps and weekly progressions:
Week 1 -2 : 10 x 5 sec lowers
Week 2 -4 : 10 x 10 sec lowers
Week 4 -6 : 2sets of 10 reps with 10 sec lowers
Week 6 – 8 : 2 sets of 10 x 10 sec lowers on a single leg
Week 8 – 10: 2 sets of 10 x 10 sec lowers weighted with 5kg DB on a single leg
Week 10 – 11: 3 sets of 10 x 10 sec lowers weighted (increment weight as able)
Week 11 – 12: Plyometric style at the bottom of rep – no weights added. Same rep scheme as previous week.
If you are painfree by the end of this process you can return to running/jumping activities.