7. Stretching your calf the wrong way.

With any stretch, the body moves through the most unstable structure.

Standard calf stretching cause a weak foot to become even more flimsy.

Extend your toes against a wall to lock the foot and target the calf muscle.

5. Sitting

Bent knees causes tight calves.

Try this warm-up exercise using a belt or a dog leash after hours of sitting.

Place the strap just below your toes as you bend and straighten your knee.

3. No warm-up

The feet are especially sensitive because you use them with almost every movement.

Try arch lifts to wake up your ach.

Lift your arch by pressing down (and avoid curling your toes).

1. Shoes with a heel

An elevated heel ruins posture.

3 steps to correct your alignment (try while barefoot or in a shoe with a flat sole).

1. Straighten your knees
2. Move your hips back
3. Straighten your spine