How should I stretch my calf muscles and Achilles tendon?

To stretch your calves and Achilles tendon, stand facing the wall. Place both hands on the wall, with your left leg directly behind the right. Bend your right leg while keeping your left leg completely straight. Lean into the wall and push your left heel into the ground, feeling the stretch in the back of your left calf. As you do this, try to bring your toes up off the ground. If you do not feel the stretch, take a few steps back away from the wall and then lean in, repeating the above steps. Hold for 10-20 seconds. Repeat on the other side. Hold for 10-20 seconds. Repeat the entire procedure 3 times.

Another calf and Achilles tendon stretch: This stretch is identical to the previous one, except that the knee is bent while you are stretching your calf and Achilles tendon. By keeping the knee bent, you will stretch a different muscle in your calf. As before, stand facing the wall. Place both hands on the wall, with your left leg directly behind the right. Bend your right leg, this time while keeping your right knee bent at a 30-45 degree angle. Lean into the wall and push your left heel into the ground, feeling the stretch in the back of your left calf. As you do this, try to bring your toes off the ground. If you do not feel the stretch, take a few steps back away from the wall and then lean in, repeating the above steps. Hold for 10 - 20 seconds. Repeat on the other side. Hold for 10-20 seconds. Repeat the entire procedure 3 times.

A great way to complete this will be to do the following:

• Get your body arms length away from a wall. Take one foot and step slightly in front of the other, example – left foot in front of the right. Next lean forward into the wall keeping your right heel on the ground. As your forearms make it to the wall, you will feel a stretch in your calf and Achilles. Be sure to stretch both sides!

To stretch your Achilles' tendon (perform a runner's stretch):

• Stand at arm's length from a wall, pressing your hands against it and keeping your feet together.
• Step back with your left leg, bending your right knee slightly and keeping the left heel on the ground. You should feel a stretch along your calf to your ankle. Hold for 20 to 30 seconds.
• Repeat with your right leg.