Poptilial tendon question

You take a piece of tubing/theraband and wrap it around your foot and then tie it so it's anchored at the top of your knee.

Thanks for the response, but it slips off everytime so I have just been kind of holding it up and backwards hoping that will do the trick

anyone else have any good exercises/tips?

Is it slipping off the knee? Are you using elastic tubing or a theraband? It shouldn't slip off-- it should be tight to provide resistance.

Just an update to anyone who ever follows this thread and needs some good information.

I found that the exercise in the first post helped mainly. But also I found that putting a tubular object under the back of my knee at the rotation point while sitting on the floor and doing sets of 10 reps of bring my foot up and dorsi-flexing my foot enough to stretch the tendon does the trick well. You can also add a light weight to your foot if wanted.

These two exercises combined with a little bit of ice, rest, and rolling are pretty much the way to go.