To Perform the Unilateral Calf Raise Exercise:

1. Stand witn one foot on the edge of a stair or step with the heel hanging over the edge. Lift the opposite foot so it is off the ground (Figure 1).
   
   
2. From this position slowly raise you heel into the air by pushing down on the ball of your feet (Figure 2).
   
   
3. At the top position, pause for 2 seconds, then slowly lower your heel down so you feel a stretch in your calf. This lowering motion should take about 4 seconds (Figure 3).
   
   
4. Hold the calf stretch for 2 seconds then rasie the heels up once again.
   
   
5. Perform 2-3 sets or 10-20 repetitions on each leg.