Eccentric Calf Raises for Achilles Resilience – How Do I Do Them Right?

If you’re a pickleball player, runner, or just someone who loves staying active, you know the Achilles tendon is a workhorse that takes a pounding day in and day out. Yet, unlike a sudden ankle twist or a dramatic fall, Achilles injuries usually creep in due to overuse and frequency—not a single “ouch” moment. Understanding how to strengthen and protect this vital tendon is crucial, especially as we age and our tendons respond differently to stress.

In this post, I’ll walk you through why eccentric calf raises—those slow, controlled heel lowers—are the gold standard for building Achilles resilience. We’ll nail down how to do them right, explore the difference between straight knee calf raises and bent knee calf raises, and drop in some essential tips gleaned from years of conversations with orthopedists and physical therapists. Plus, we’ll explore how subtle body mechanics play into common arm and shoulder pains, because in the holistic game of moving well, nothing stands alone.

Oh, and just like I always have a light resistance band tucked in my paddle bag, I’ve got a few extra nuggets about natural recovery aids, like Joy Organics’ organic CBD gummies, that many turn to these days. But beware of miracle-fix language—there's no easy shortcut here, just smart, consistent work.

Why Achilles Tendons Need Special Care

The Achilles tendon connects your calf muscles to your heel bone and is critical for walking, running, jumping, and, yes, changing direction fast on the pickleball https://www.sarasotamagazine.com/advantagepoint/2026/08/pickleball-is-wrecking-everyone-s-shoulders court. Unlike muscles, tendons are made mostly of collagen and don’t get a ton of blood flow, so they take longer to heal and adapt.

Here’s the kicker: aging tendons adapt slower and tolerate sudden loads less well. What that means is a 40-, 50-, or 60-something athlete can’t just jump into the same intensity or volume they did 10 years ago without putting themselves at risk. Overuse—doing too much too often—drives most Achilles issues rather than a single awkward step or slip.

For many of us, how we move and how frequently we load the tendon matters *way* more than some isolated mishap. That’s why eccentric calf raises are such a popular rehab and strengthening exercise—they condition your tendon to tolerate load effectively by focusing on the controlled, slow lengthening of the calf muscles and tendon.

Understanding Eccentric Calf Raises

Simply put, eccentric exercise refers to the muscle lengthening under tension, in contrast to concentric exercise where the muscle shortens (think curling a dumbbell versus lowering it).

When it comes to Achilles tendon health, the slow lowering phase in a calf raise is the magic. Studies have shown these controlled eccentric movements can stimulate tendon remodeling, improve collagen alignment, and increase the tendon’s ability to handle stress.

Straight Knee vs. Bent Knee Calf Raises

Type Target Muscle When to Use How to Do It Straight Knee Calf Raises Gastrocnemius (the bigger calf muscle) General Achilles strength; when the tendon feels stiff or recovering Stand tall, knees fully straightened; rise on toes then slowly lower back down Bent Knee Calf Raises Soleus (deeper calf muscle) Targets smaller, deeper muscles that support Achilles; useful for persistent issues Stand with knees bent about 45°, rise on toes then slowly lower back down

Both have their place in a balanced plan. Most therapy protocols suggest starting with straight knee calf raises and layering in bent knee raises as comfort and strength improve.

How to Perform Eccentric Calf Raises Correctly

1. Warm-Up (And Yes, Count Out Loud!): Spend 8-10 minutes warming up your lower legs. I always count this out loud on the court, “One minute, two minutes…” because it matters to prep the tendon.
2. Position Yourself: Stand on a step or sturdy raised surface with your heels hanging off the edge—keep a light resistance band and a wall or railing handy for balance.
3. Lift: Using both feet, rise up onto your toes (calf raise).
4. Lower Slowly (The Eccentric Phase): Shift weight to the injured leg or the leg you want to strengthen, and *slowly lower* your heel below the step, counting to 3-5 seconds. This slow lowering is critical.
5. Repeat: Use controlled movements and do 3 sets of 15 repetitions, once or twice daily, depending on pain and advice from your healthcare provider.

Consistency and patience matter. The tendon does not like to be rushed.

What Changed in the Last Two Weeks?

This is my staple question when talking to injured athletes. Did your play frequency go up? Did you add a new workout or surface? Maybe an aggressive day-long doubles tournament or a week-long walking vacation? Those sudden frequency jumps overwhelm tendons.

Tracking volume and respecting your body’s signals can help avoid overuse. If you’re noticing a niggle in your heel or calf, ease up before things get serious.

Common Misconceptions: It’s Not Just the Tendon or Paddle

One annoyance I hear all the time on the benches (and from fellow players) is blaming the paddle for a persistent tendon issue or joint pain. Tendons respond mainly to load, meaning: how often and how intensely you use them.

The paddle’s weight or grip size can feel relevant, but truly, if you skip foundational strengthening and ignore warm-up routines (yes, those first 8 minutes count!), no paddle will save you.

That’s also true beyond Achilles problems. Elbow pain often comes from a tight grip and arm-dominant mechanics—not just an “elbow injury” itself. Similarly, rotator cuff irritation tends to show up as night pain or limited behind-the-back reach. Addressing muscle imbalances and movement patterns is the secret sauce.

Natural Support for Recovery: A Word on Joy Organics Organic CBD Gummies

In talking recovery, I’ve dipped into natural aid territory with some players and experts. Joy Organics has made a name with their organic CBD gummies as a potential adjunct for soothing inflammation and promoting restfulness.

While these can be helpful, especially when pain is present, they should never replace active rehab or physical therapy. Think of CBD as a supporting player, not the star of the show.

Photo Inspiration

Photo credit: Brendan Sapp / Unsplash

Putting It All Together

• Recognize that overuse and frequency—not one dramatic move—drive Achilles injuries.
• Include eccentric calf raises with a focus on the slow lowering phase to strengthen your tendon.
• Use both straight knee and bent knee calf raises to target different muscles supporting your Achilles.
• Always warm up properly—don’t skip your first 8 minutes, and yes, count them out loud like I do.
• Analyze changes in your activity over the last two weeks if you’re feeling tendon discomfort.
• Don’t rely on miraculous quick fixes or just blaming your paddle—strength and mechanics matter.
• Consider natural supports like Joy Organics organic CBD gummies as part of a comprehensive recovery plan.

When I’m on the court, watching players crush morning pickleball sessions, I carry a light resistance band—not just for warm-up but for keeping form honest and muscles ready to absorb load. Invest in your Achilles, and your active years will thank you.

Got questions or want me to cover another injury or prevention tip? Drop a comment below—after all, we’re all here for real talk, no miracle fixes, just resilience built the right way.