As a result of the various factors which we have discussed in last week's article, the calf muscle and achilles tendon can tighten.

In my expereince most people, and even athletes, only stretch their calves with their knee fully straightened and therefore never stretch the soleus or the achilles tendon.

The following are three useful stretching exercises for all three areas:

1. Calf stretch (Gastrocnemius) - Stand approximately 12 inches from a wall, the hands placed on the wall at chest level. Place the leg to be stretched approximately 18 inches behind the other keeping the toes of both feet facing the wall and the feet hip-width apart. Bend the front knee. Keep the rear leg straight. Hold this position for a count of about 20 seconds.

2. Calf stretch (Soleus) - Stand approximately 12 inches away from a wall, the hands placed on the wall at chest level. Place the leg to be stretched about 18 inches behind the other, keeping the toes of both feet facing the wall and feet hip-width apart. Bend both knees, keep back heel on the ground. Hold for about 20 seconds.

3. Achilles tendon stretch - Place the ball of the foot on a step and allow the back of the heel to drop below the level of the step. If the back knee is bent you will feel the stretch low down on the achilles tendon. Again hold for about 20 seconds.