These exercises will strengthen the calf muscles while also stretching and relieving tension in the area.
a. Calf Raises
What it does: Strengthens the calf muscles (gastrocnemius)
How to do it: Stand with your feet hip-width apart and your hands on your hips. Lift yourself up onto your toes and hold for a second, lower and repeat 25 times. To make this exercise more difficult try doing it on the bottom step of a staircase or on one foot at a time. You can hold onto a wall for balance if you need to.
b. Roll out foot on golf ball
What you need: Acu-ball or golf ball
What it does: Stretches and relaxes the muscles in your feet.
How to do it: Stand with your weight on one leg and place your other foot on top of an acu-ball (or golf ball) that is positioned on the ground. Shift some of your weight over onto the foot that is on top of the ball and roll your foot back and forth over the ball, pausing on tender spots, for a couple of minutes and then switch sides.