Important after any extended walking, running, golf or weight bearing sport!
1) Ensure the foot is directly in line with the leg. Toes not turned out as is often the case.
2) To get an effective stretch you need more pressure than just stepping backwards so press into a wall or bench with hands or forearms.
3) Roll the heel backwards so the very back of the heel is on the ground and lift the toes just a little.
4) Straighten the knee completely feeling tightness in the muscles above the knee, lifting the knee cap.
Hold the stretch for at least 30 seconds to get effective lengthening through the entire length of the calf muscles.
Note : in the case of Achilles tendonitis this is not suggested as it tends to aggravate the tendon.
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An air-hostess told me you can get the same effect by raising your toe, pressing it against the wall, press your heel into the floor then lean forwards into the wall. She did it because there wasn’t the space to do the full stretch. I tried it and it works pretty well.