Stair Stretch

For this exercise, you can either use a step stool or a staircase.

Do make sure that you have something solid to hold on to (such as a handrail) to keep yourself steady.

Stand on the step or staircase and move the foot of the affected leg back so that you are standing on the ball of that foot at the edge of the step.

Keeping your knees straight, slowly let the heel of that foot drop down off the step or staircase. You will feel a gentle stretch in the back of your calf and/or Achilles heel.

Hold this stretch for at least 20 to 30 seconds.

Then bend that knee slightly forward. Keep your heel as low as possible while your knee is bent. This exercise gives another group of calf muscles a good stretch.

Hold this stretch for a couple of seconds.

Do at least 2 to 4 reps on the same side, and then repeat the same steps on the other side.