Off a Step

• Standing with ball of foot on a stair, reach for the bottom step with heel until a stretch is felt through the arch of the foot
• Hold for 30 seconds
• Relax
• Repeat 5 times
• Do 6 sessions p er day

On the Floor

• Facing a wall, put your hands again st the wall at about eye level
• Keep the injured leg back, the uninjured leg for ward and the heel of your injured leg on the floor
• Keep your back knee straight
• Turn your injured foot slightly inw ard (as if you were pigeon – toed) as you slowly
• Lean into the wall until you feel a st retch in the back of your calf
• Hold for 30 to 60 seconds
• Repeat 3 times