Place a step in front of a wall, or close to a rail for support
Stand up straight on the step
Walk your feet backwards so that your heels hang off the back to the step
Keeping your knees straight, rise up onto the balls of your feet
Next, transfer all of your weight onto your affected leg and lift the other behind you
Slowly control the movement as you lower your heel back down
Place your other leg back on the step and push up through both to return to the top of the movement
Repeat
