Slow steady stretches as you sit on the floor, with your legs in front of you, with your toes pointed, then flexed, then knee flat to the floor, then heel on floor and knee raised. Take hold of your foot, and pull yourself down to the thigh carefully.
Next, stand and take hold of a counter top. Carefully, pull your foot of the injured leg up behind your leg. Slowly allow it to stretch the muscle. Do this series of exercises each day for a short period of maybe 15 minutes. You can do it twice a day if you feel it helps.
Next, stand and take hold of a counter top. Carefully, pull your foot of the injured leg up behind your leg. Slowly allow it to stretch the muscle. Do this series of exercises each day for a short period of maybe 15 minutes. You can do it twice a day if you feel it helps.