STEP ONE: Massage the calves from the knees to the heel, concentrating on the Achilles’ tendon and where the muscles meet the tendon. At home, your hands, and knuckles work great to work the Achilles’ tendon as long as you’re not too rough.
►Glide your hands over the calf to warm it up, from your heel to your knee.
►Squeeze your calf muscles with both hands moving from your heel towards your knee. Look for tender areas and work them a little extra.
►One hand should be on top of your shin bone (tibia) and the other under your calf. Press both fists into your calf muscles moving gradually from heel to knee.
►Press while rolling your fists vigorously into your calf muscles especially the ones on either side of your shin. Keep the muscles relaxed while you massage them and breathe out deeply.
►Drumming the entire area you just massaged using your open hands Repeat on next leg 2.5 minutes per calf (but take as long as you need)
STEP TWO Stretching is critical.
►Towel Stretch: Sit on a hard surface with your legs stretched out in front of you. Loop a towel around the ball of your foot and pull the towel toward your body keeping your knee straight.Hold this position for 15-30 seconds then relax. Repeat 3 times on each leg. When the towel stretch becomes too easy, you may begin doing the Standing Calf Stretch.
►Standing Calf Stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back, the other leg forward with your heel on the floor. Turn your forward foot slightly inward (pigeon-toed) as you slowly lean into the wall you will feel a stretch in the back of your calf. Hold for 15-30 seconds. Repeat 3 times on each leg. Do this exercise several times per day. When you can stand comfortably without pain you can begin stretching the bottom of your foot using the Plantar Fascia Stretch.
►Plantar Fascia Stretch: Stand with the balls of your feet on a stair. Reach for the bottom step with your heel until you feel a stretch in the arch of your foot. Hold this position for 15-30 seconds and then relax.