Mid-Portion Achilles Tendinopathy Exercises Handout

Mid-portion Achilles tendinopathy occurs 2 to 7 cm above the tendon’s insertion on the heel, primarily involving tensile loading, while insertional tendinopathy affects the tendon’s attachment site on the calcaneus and is associated with compressive forces.

To stretch the mid-portion of the Achilles tendon, you can perform a heel drop exercise by standing on the edge of a step with your heels hanging off, then slowly lowering your heels below the step level and holding for a few seconds.