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This exercise is a progression of Calf Raises (eccentric) as it increase the range of movement to help strengthen the outer weaker range. It is part of the eccentric program used for achilles tendonopathy and calf strain rehabilitation. It is important to discuss this exercises with your physiotherapist before starting this to see whether you are at the right stage of your rehab to begin this exercise.
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Stand with the balls of your feet resting on the edge of a step. Keeping your knees straight slowly roll up onto the balls of your feet, keeping your weight even through the balls of your feet. Hold at the top of the range and without letting yourself lower take one foot off the ground. Then SLOWLY lower yourself down until your heel is lower than the step. Place the other foot back on the step and repeat. Regression: This exercise can be made easier by instead of taking your other foot of the step completely it can stay on and instead you can put 60:40% through the injured limb and progress to 90:10% until you can do it on one leg.
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