Warm up for 5 to 10 minutes before stretching
Stand facing a wall with both hands on it
Place one foot behind you with the heel flat on the floor
Keep the back knee straight to stretch the calf and Achilles tendon
Lean forward until you feel a gentle stretch in the lower calf and Achilles area
Hold the stretch for 20 to 30 seconds
Repeat on the other side
Bend the back knee slightly to target the deeper Achilles and soleus area
Keep the heel down throughout the stretch
Perform 2 to 4 repetitions on each side
Use a step or curb by placing the ball of the foot on the edge and lowering the heel slowly
Stop if you feel sharp pain
Stretch daily or as advised by a healthcare professional
Avoid bouncing during the stretch
Keep movements slow and controlled