Provided by Group23 Sports Medicine — 2/23/23, 12:28 AM
Group23 Sports Medicine
147 Canada Olympic Road SW
Calgary AB, T3B 6B7
The Alfredson Protocol
The Alfredson protocol designed for Achilles' tendinopathy is a series of exercises designed
for people suffering from Achilles' tendinopathy. The protocol uses the idea of progressive
eccentric loading for the Achilles' tendon to enhance the tendon's ability to bear the
stressors and forces, in turn, treating the Achilles' tendinopathy.
1. Calf Raise Eccentric | Single Leg Sets: 3 Reps: 15
(Step) Bent knee Frequency: 2 times per day
Preparation:
Stand on the edge of a stair step
on your toes, lifting your heel as
high as you can
Your heel should hang over the
edge
Execution:
SLOWLY relax your heel down as
low as you can, letting your heel
dip slightly below the level of Stand on tip toes SLOWLY lower heel
the step
Return to the start position
1/4 [Link]
Provided by Group23 Sports Medicine — 2/23/23, 12:28 AM
Group23 Sports Medicine
147 Canada Olympic Road SW
Calgary AB, T3B 6B7
2. Heel Lower | Single Leg (Step) Sets: 3 Reps: 15
straight leg Frequency: 2 times per day
Preparation:
Stand on the edge of a stair on
your toes
Execution:
Lower one heel down below the
step
Return to the start position Stand on tip toes Lower heel
2/4 [Link]
Provided by Group23 Sports Medicine — 2/23/23, 12:28 AM
Group23 Sports Medicine
147 Canada Olympic Road SW
Calgary AB, T3B 6B7
Stretches and Rolling
Calf rolling is appropriate for both "insertional" and "non-insertional" tendinopathy.
Gentle stretching is appropriate if your tendinopathy is "non-insertional". Avoid stretching
with "insertional" tendinopathy unless directed by a physician or physiotherapist.
1. Calf Release (Foam Roller)
Preparation:
Sit with your calf on a foam roll.
Execution:
Roll your calf up and down on
the roll.
Stop on tight portions of the calf
muscle to allow them to release. Sit with calf on foam roll Roll calf up and down roll
2. Gastrocs Stretch (Wall)
Preparation:
Stand in front of a wall with one
leg forward and one leg back
Execution:
Keeping your back leg straight
and heel on ground, lean forward
bending your front knee Bend elbows to move
Eyes and head forward, closer to the wall to
hands relaxed on wall, stretch the back leg,
belly button pulled in keep front knee behind
toes
3/4 [Link]
Provided by Group23 Sports Medicine — 2/23/23, 12:28 AM
Group23 Sports Medicine
147 Canada Olympic Road SW
Calgary AB, T3B 6B7
3. Soleus Stretch (Wall)
Preparation:
Stand in front of a wall with one
leg forward and one leg back as
shown
Execution:
With the back leg bent, sit back
onto your back foot, keeping
your heel on the ground
Drop back knee toward ground
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