1Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Slowly lower yourself to the ground.
Go up onto toes mid way and hold for 15-30 seconds
– feel a constant tension through the calf/achilles tendon/plantar fascia
2Calf Stretch
- Stand on top of a step on the balls of your feet on the edge.
- Please ensure you have a rail or wall to support yourself.
- Drop one heel down below the edge by slightly bending the knee of the other leg.
- Complete as per Physiotherapist instruction.
This video is not quite what I described… this link is similar https://www.youtube.com/watch?v=trC42QD0wQI