Lower Leg

Please note: there should be no discomfort beyond 'tissue stretch' whilst completing this routine. If there is any unpleasant, sharp or otherwise troubling sense of pain you should stop immediately.

 

On a low step in a doorway or something of a similar height, from a neutral position of the ankle at 90 degrees, slowly raise onto the ball of the foot.

 

Arrive at the top of that movement on the count of 9 seconds and hold there as you count back 9 to 0.

 

At 0 count 1 to 9 again as you slowly lower your heel back down, eccentrically contracting, this time beyond the starting position until the heel is on the floor.

 

If you started the movement elevated on a small step as you lower the heel passed the neutral position of 90 degrees you'll add an element of stretching the lower leg/calf as you finish in a resting position of dorsiflexion (eliciting a comfortable sensation of tissue stretch).

A tissue stretch is not a scream, sting or burn of nerve stretch, we should just feel the tension being applied to the achilles tissue (calcaneal tendon).

 

Hold the stretch for 10-15 seconds.

 

Make sure that you return the ankle to the neutral position (90 degrees) before repeating the process.

 

Repeat the process 3-5 times or to comfort. Again, this routine should not create any discomfort.

Concentric muscle contraction happens when a muscle shortens as it contracts. This type of contraction occurs when your muscles generate force to overcome resistance, like when you lift your heels off of the ground to stand on 'tip toes'. The contraction is successful in moving the joint that it is acting upon.

 

An Isometric contraction differs as it occurs when the muscle is generating force without changing length.

 

When you hold your body in plantar flexion, such as standing on your toes without moving, the ‘calf’ muscles (gastrocnemius, soleus et al) are contracting to maintain position against gravity, but they are not shortening or lengthening — which fits the definition of an isometric contraction.

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Slowly lowering your heels back to neutral (and beyond, into dorsiflexion) is considered an eccentric contraction.

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An eccentric contraction is a type of muscle contraction where the muscle lengthens under tension while resisting an external force. This occurs when the force generated by the muscle is less than the load acting on it.

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Key Characteristics of an Eccentric Contraction:

• The muscle is actively contracting but is being lengthened by an opposing force.

• It typically happens when controlling or decelerating movement rather than initiating it.

• Eccentric contractions produce greater force than concentric or isometric contractions.

• They are associated with higher levels of muscle damage, which can promote hypertrophy (muscle growth) and strength adaptations.

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Stacking these contractions, specifically an eccentric contraction following an isometric contraction, achieves several physiological and performance benefits, particularly in strength training and rehabilitation.

 

Here's what happens and why it's useful:

• Greater Strength Development – Eccentric contractions (lengthening of the muscle under tension) generate more force than isometric or concentric contractions. Following an isometric contraction (where the muscle is held under tension without changing length), transitioning into an eccentric phase allows for controlled force output and muscle adaptation.

• Enhanced Muscle Control & Stability – Isometric contractions help "prime" the muscle by engaging stabilising units. When an eccentric phase follows, the muscle has a stronger foundation to resist excessive stretch, improving overall neuromuscular control.

• Increased Muscle Damage for Growth – Eccentric movements are known to cause more micro-tears in muscle fibres compared to other contraction types. When preceded by an isometric contraction, the muscle is already under tension, leading to potentially greater hypertrophic (muscle growth) stimulus.

• Improved Tendon and Ligament Strength – Isometric contractions help tendons and connective tissues adapt to load, while eccentric contractions improve their elasticity and resilience. This combination can be particularly beneficial for injury prevention and rehabilitation.

• Enhanced Muscle Endurance & Fatigue Resistance – Training protocols that include isometric holds followed by eccentric movements improve muscular endurance by enhancing the muscle's ability to sustain force over time.