The basic movement possible at the ankle joint are plantar and dorsi flexion. The main musclesinvloved in these movements are the gastrocnemius and soleus (plantar flexion) and tibialis anterior (dorsi flexion).
Standing Calf Stretch (Gastrocnemius) (Fig 7)

Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall or suitable immovable object. Ease your back leg further from the wall, keeping it straight and press the hell firmly into the floor. Keep your hips facing thte wall. You will feel the stretch in the calf of the rear leg. Repeat on the other side. Breathe easily throughout the exercise.
Standing Calf Stretch (Soleus) (Fig 8)

Position yourself as for the previous exercise. This time, however, flex the knee of the rear leg, whilst still keeping the heel pressed firmly on to the floor. The sensation of stretch should now be experienced lower down in the calf. Repeat on the other side, breathing easily throughout.
Free-standing Calf Stretch (Gastrocnemius and Soleus) (Fig 9)

In the absence of a wall or object to lean against , you can stretch the calf muscles by standing with one foot in front of the other as illustrated, making sure that you have a firm, stable base of support, with feet facing forwards. From this position, bend both knees, whilst keeping your spine long and looking straight ahead. You will feel the stretch in the calf of the back leg. Repeat with the other leg, breathing easily throughout.
Kerb Stretch (Gastrocnemius) (Fig 10)

You can also stretch the calf very effectively using a kerb or step. Stand with the ball of your foot on the edge of the step and ease your heels towards the floor, feeling the stretch in the calf and breathing easily throughout the exercise. You can perform this movement with both legs at the same time, or with individual legs.
Front of Lower Leg Stretch (Tibials Anterior) (Fig 11)

To stretch the front o f the lower leg and foot sit upright in a chair with one of your legs underneath the chair as illustrated - this exercise is best performed without shoes. With your toes pointed, press your foot down and forward against the floor, feeling the stretch along the front of the lower leg and foot. Repeat the movement with the other leg, breathing easily throughout.
Having performed any or all of the above stretches, you may like to circle your feet in both directions several times (Fig 12), and invert and evert your feet several times (Fig 13) as well as flexing and extending your toes (Fig 14). Try also to spread your toes as far apart as possible, so that there is a space between adjoining toes (Fig 15). Simple movements like these will help to keep your feet flexible.

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