
Ankle and calf stretches
2 exercises for stretching your calves and Achilles tendon
Using a tree for support, bend your right leg and stretch out your left leg behind you. Keeping your back straight, bend your knee further towards the tree, always making sure it stays behind your foot. Hold the position for between 10 and 15 seconds. Then swap legs 2 to 3 times
While standing with your body parallel to a railing, wall or tree, put your right heel down as near as possible to your support with your toes flexed upwards. Bend your right leg and slowly bring your knee forwards, keeping your foot firmly on the ground. Hold the position for between 10 and 15 seconds, then swap legs 2 or 3 times.
For the ankles: the heel-toe exercise
With a straight back, rock back and forth, rolling your feet from your heels to the tips of your toes, while making sure your foot bends smoothly. Do a few of these back-and-forth movements, with your knees slightly bent.