Another exercise to add to the arsenal when setting out to restore healthy ankles (or to prevent lower leg injuries in the first place) is what Sports Injury Clinic says is "the gold standard for treating achilles tendinopathy."
Eccentric heel drop is pretty simple to do. It looks like a calf raise but the key difference is that the emphasis is placed on the lowering phase of the movement rather than the upward phase.
The general recommendation is that if you're hurting from heel pain or achilles-related troubles, don't inflame the injury with the pressure of the upward movement--pull yourself to the up position using a hand rail or wall or the other foot.
Three sets of 10 to 15 reps is often what's suggested to make improvement in this regard--a first step toward building resilient lower legs that can dish it out in your running.
And building optimal strength and mobility in the ankle complex, feet and lower legs overall is critical before taking up a running form overhaul. For many, this is a good place to start.
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