Calf Stretch and Squat/Wall Slides
Calf stretch helps reduce tightness in the calf which is responsible for knee and foot pain [6]. Begin in a standing position facing a post or wall. Then put your hands on the wall and step forward with one foot. Ensure that both feet are pointing straight forward. Lean forward to the wall, while bending your forward leg at the knee and keeping your back leg straight. Ensure you feel the stretch in the calf of the leg behind you. Change the angle of your lean to increase or reduce intensity of the stretch. Stay in this position for 30 seconds. Change legs and repeat. Do three sets.
Squat or wall slides help increase strength in your thighs. Lean with your back against a wall and your feet positioned away from the base of the wall. Then, slowly slide down the wall with your back, dropping your butt until your legs are at a 90 degree angle with the floor or at a depth that doesn’t affect your tendon. Stay in that position for 30 seconds and then rise. Do this three times.