Stand facing a wall with both hands on it
Place the affected leg behind you with the knee straight and heel flat on the floor
Bend the front knee and lean forward until you feel a stretch in the back calf and Achilles area
Hold the stretch for 20 to 30 seconds
Repeat 2 to 4 times
Keep the back foot pointed straight ahead
Do not bounce during the stretch
Perform the stretch 2 to 3 times per day
Use a towel around the ball of the foot and gently pull the toes toward you
Keep the knee straight for a deeper Achilles stretch
Repeat with the knee slightly bent to stretch the lower calf
Stop if you feel sharp pain
Warm up before stretching with a short walk
Stretch both sides evenly if both ankles are tight