Also known as the Achilles tendon, the heel cord is the tapered end of the calf muscle, extending from behind your knee to your heel. This muscle is responsible for pointing the foot downward.

Sit on a firm surface with your legs straight. Place a belt or towel around the ball of the foot and pull toward you until you feel a stretch. Hold for 5 seconds. Relax. Repeat.

Stand at arm’s length from a wall with your palms flat against the wall. Slowly bend your elbows and lean toward the wall. Keep your back, hips and knees straight and push your heels flat on the floor. Hold for 5 seconds. Relax. Repeat.