Stand facing a wall with your hands on it. Step your sore foot back, with your heel flat on the floor. Now bend both knees a little, keeping the back heel down, until you feel a stretch lower in the calf, close to the heel. Hold, then relax. Do not bounce.
If an exercise hurts more than you expect, stop and contact your clinician.
Written and reviewed by Konstantinos Danalis, licensed physiotherapist and manual therapist.
