All the talk of strecthing and injuries recently, I have found this stretching exercise from ballet class years ago to come in handy.
I do it in bed before I get up, either lying down or sitting up. Have your legs straight out in front of you, then point your toes. Hold it for at least 10 seconds. Then bring your feet back toward you and hold that for 10 seconds. Repeat a few times and also do it without holding it.
I find it REALLY helps my lower legs and ankles, though it hurts to do sometimes because of the muscle soreness.
© Abbott Laboratories,2013