Sit on a hard surface with your injured leg stretched out in front of you. Loop a towel around the ball of your foot, and pull the towel toward your body. Be sure to keep your knee straight. Hold this position for 30 seconds and repeat 3 times.
Standing Calf Stretch
Facing a wall, put your hands against the wall at about eye level. Keep the injured leg back, and the heel of your injured leg on the floor. Turn your injured foot slightly inward as you slowly lean into the wall, until you can feel a stretch in the back of your calf. Hold for 30 seconds. Do this several times a day.
Standing Soleus Stretch
Stand facing a wall with your hands on the wall at about chest level. With both knees slightly bent and the injured foot back, gently lean into the wall until you feel a stretch in your lower calf. Once again, slightly toe in with the injured foot and keep your heel down on the floor. Hold this for 30 seconds. Return to the starting position, and repeat 3 times.
Ankle Range of Motion
You can do this exercise sitting or lying down. Pretend you are writing each of the letters of the alphabet with your foot. This will move your ankle in all directions. Do this twice.