Lean forward against a wall placing the painful heel further away from the wall and keeping the knee straight, while bending the other knee. The leg that remains straight is the one that you will be stretching. Lean forward keeping your heel on the ground and your toes perpendicular to the wall. You should feel your calf and the arch of your foot stretch. Stretch and hold for 10 seconds. Relax. Repeat 20 times. If your other heel is painful, you should stretch this foot and leg as well by reversing your position.

Stand on the bottom step of a set of stairs and balance yourself on the balls of your feet. Slowly lower your heels as low as they will go, or until you begin to feel your calf muscles really stretch. Stretch and hold for 10 seconds. Relax. Repeat 20 times.

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