Lie on your back with your buttocks close to a doorway, and extend your legs straight out in front of you. Raise your injured leg and rest it against the wall next to the door frame. Hold this position for 30–60 seconds, feeling a stretch in the back of your thigh repeat 3 times.
Standing Calf Stretch
Facing a wall, put your hands against the wall at about eye level. Keep the uninjured leg forward and your injured leg back about 12–18 inches behind your uninjured leg. Keep your injured leg straight and your heel on the floor. Next, do a slight lunge by bending the knee of the forward leg. Lean into the wall until you feel a stretch in your calf muscle. Hold this position for 30–60 seconds, and repeat 3 times.
Stand sideways to a wall, about an arm’s length away from the wall, with your injured leg towards the outside. Facing straight ahead, keep the hand nearest the wall against the wall for support. With your other hand, grasp the ankle of your injured leg and pull your heel up toward your buttocks. Do not arch or twist your back. Hold this position for 30 seconds. Repeat 3 times.
Straight Leg Raise
Sit on the floor with your injured leg straight and your other leg bent, with your foot at on the floor. Move the toes of your injured leg toward you as far as you can, while pressing the back of your knee down and tightening the muscles on the top of your thigh. Raise your leg 6–8 inches off the floor and hold for 5 seconds. Slowly lower it back to the floor. Repeat 20 times.
Prone Hip Extension
Lie on your stomach. Squeeze your buttocks together and raise your injured leg 5–8 inches off the floor. Keep your back straight. Hold your leg up for 5 seconds, and then lower it. Repeat 10 times. Do 3 sets of 10.