Ask a PT Response: "No - you have not damaged your tendons by doing the toe raises the "wrong way." Going up on the toes on one leg will be more challenging than going up on the toes on two legs since you will have to raise your entire body weight using only one leg. Going up on the toes is the concentric (muscle contracts and shortens) portion of the exercise. The orthopaedic's intention with the exercise was to work on the eccentric (muscle contracts and lengthens) portion of the exercise, which is the heel lowering portion from the heel raised position. Therefore, I would not worry as to whether you go up on the toes on one leg vs. two legs - I would focus on lowering down on one leg slowly and controlled.

 

If you did the exercises without raising your heels first (you instead just lowered your heels from the step) that is okay - your tendons are not damaged. You just did not work on eccentrics as much with your calf muscles. By changing your technique and elevating your heels first before lowering them, you will be working your calf muscles more eccentrically (just as the orthopaedic intended).

 

Your calf muscles (gastrocnemius and soleus) attach to the edges of your heels (calcaneus). Since these muscles are working to raise and lower your heels, it may be normal to feel those muscles "burn" or working during the exercise. You may also experience delayed onset muscle soreness 1-3 days after doing your exercises, especially if you are just beginning the exercise program or increasing the intensity. If this doesn't match your "burning" sensation, you should discuss the sensation with your care provider at your next appointment."