Calf raise
Aim: this exercise increases the blood flow in the leg and gives a nice stretch down the back of the leg to make it easier to keep your heels down.
how to do it: stand near a wall for balance, with your feet a hip’s width apart. Ensure the ankle, knee and hips are in alignment to protect the joints. Press down into the ball of each foot to raise your heels and body upward. Keep your core muscles engaged to avoid shifting your weight forwards or backwards, then slowly lower yourself back down in a controlled manner. Repeat five times.