Achilles tendon relief

1x 40s Calf stretch against wall

1x 40s Tendon stretch standing

1x 40s Bilateral calf stretch off step

1x 40s Calf stretch against step

1x 40s Dorsiflexor stretch sitting on heels

1x 40s Manual Dorsiflexor stretch sitting

1x 3min Foam roller Peroneals (outside calf)

1x 3min Foam roller Tibialis Anterior (front shin)

1x 3min Foam roller calf

1x 3min Foam roller Achilles tendon

3 sets 15 reps Calf raise with knee flexed

3 sets 15 reps Calf raise with knee extended