dude.........go to a set of stairs.......face upwards......put just the balls of your feet (like the first portion or 1/2 of your foot) on the 1st step....(hold railing here if neccesary)......up/down/up/down..........get it?
stretch your heels lower than the step......then onto yours toes,above the step.
hold the ups and the downs for like 10 secs man.......feels good.
you just need to stretch bro.......
