HOW: Get set-up standing with a wall in front of you and place your hands on the wall. Take a step back with the side you plan to stretch. While keeping the foot you stepped back with flat on the ground, knee straight, and toes facing 12 o’clock, slowly lean and shift your weight forward until you feel a stretch, hold this position for a moment, then return to starting position and repeat.
FEEL: You should feel a stretch in the calf of the foot that is behind you, specifically behind and below your knee and potentially right above your ankle. You shouldn’t feel pain or a pinch in front of your ankle.
COMPENSATION: Be sure to keep your back foot facing 12 o’clock, do not let your foot turn out or in. Try to keep your heel down. Keep the knee straight