| 1. Exercise selection |
| Perform three training sessions per week of the following, bilateral resistance exercises: |
| a. Heel raise and lower with bended knee in seated calf-raise machine |
| b. Heel raise and lower with straight knee in leg press machine |
| c. Heel raise and lower with straight knee, forefoot standing on disc weight or comparably elevated surface and barbell on upper back across superior trapezius muscles |
| All exercises performed using full ankle range of motion Allow three seconds for each eccentric and each concentric movement (ie, six seconds total for each repetition) |
| 2. Number of exercises |
| a. Perform three to four sets of the required number of repetitions for each exercise, with two to three minutes' rest between sets and five minutes' rest between exercises |
| 3. Exercise progression |
| a. Decrease repetitions and increase load as tendon strengthens; the load should be challenging |
| b. Week 1: Three sets per exercise each session, 15 repetition maximum per set Week 2 to 3: Three sets per exercise each session, 12 repetition maximum Week 4 to 5: Four sets per exercise each session, 10 repetition maximum Week 9 to 12: Four sets per exercise each session, 6 repetition maximum |
| c. Discomfort during exercises is acceptable; however, increased pain after training is completed warrants reverting to a lighter load or progressing more slowly |
