Sit on a bench or table with your knees bent and your legs hanging off the side. Bend your foot up toward your shin (dorsiflexion) and hold for 10 seconds, then lower your foot by pointing your toes back toward the floor (plantarflexion). Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.
Once you have mastered the stretch, move on to the strengthening exercise. Keep the same position as before, but now you want to add a weight to your foot. Raise and lower your foot with motion only at the ankle joint. Try not to have any motion at your knees. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.
