HOW: Standing with a wall in front of you, place the balls of your feet on the wall with one foot. Keep the knee straight as you lean forward to hold the stretch for as long as prescribed, and then relax. While keeping your knee straight, shift your weight to each side as well as forwards. The higher your foot is on the wall the harder the more you will feel the stretch.
FEEL: You should feel a stretch in your ankle and even the bottom of your foot. You should also feel your lower leg muscles working.
COMPENSATION: Keep the knee straight, don’t bend it.