Stand facing a wall with both hands on it
Place the leg to be stretched behind you
Keep the back knee straight and the heel flat on the floor
Lean forward until you feel a stretch in the calf and Achilles area
Hold for 20–30 seconds
Repeat 2–4 times on each side
Bend the back knee slightly to target the lower Achilles more
Keep the heel down while bending the knee
Hold for 20–30 seconds
Repeat 2–4 times on each side
Use a step or curb for a heel-drop stretch
Stand on the edge with the balls of your feet on the step
Lower your heels slowly below the step
Hold for 20–30 seconds
Repeat 2–4 times
Stretch after a warm-up or after activity
Stop if you feel sharp pain
Perform stretches daily or as advised by a clinician