How to Perform the Standing Step Stretch (Heel Drop) Correctly
Need a deeper stretch for your calves and Achilles tendon? The Elevated Calf Stretch (also known as the Step Stretch or Heel Drop) utilizes gravity to increase ankle dorsiflexion and target the Gastrocnemius and Soleus muscles more effectively than floor stretching. Dr. Donald Ozello demonstrates the proper unilateral technique to improve flexibility and reduce lower leg tightness.
🔑 Key Technique Points:
Use a sturdy step, curb, or weight plate.
Lower the heel slowly—do not bounce!
Pro Tip: Shift your weight slightly medially or laterally on the forefoot to target specific muscle fibers.
🎓 CCEDseminars Resources: Master the diagnosis and treatment of lower extremity conditions with our comprehensive online courses. Course: Rehabilitation 206: Foot, Ankle & Lower Leg Link: https://ccedseminars.com/online-ce-co...
Connect with CCEDseminars: Website: https://www.ccedseminars.com Facebook: / ccedseminars
Timestamps: 0:00 - Intro: The Elevated Step Stretch 0:15 - Proper Setup (Forefoot Placement) 0:32 - Targeting Gastrocnemius vs. Achilles 0:57 - Unilateral Demonstration (Left Leg) 1:38 - Pro Tip: Lateral & Medial Weight Shifts
#CalfStretch #StepStretch #AchillesTendon #AnkleMobility #Chiropractic #DrDonaldOzello #HeelDrop #LegDayRecovery
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⚠️ Safety Tip: Control is key! Do not "bounce" at the bottom of this stretch (ballistic stretching), as this can irritate the Achilles tendon. Lower the heel slowly and hold static tension.
🎓 For Doctors & Students: Learn advanced rehab protocols for the foot and ankle in our full course "Rehabilitation 206" here: https://ccedseminars.com/online-ce-co...
— Dr. Donald Ozello, CCEDseminars