Methods and systems are provided for resistance stretching and strengthening of the muscles of the lower leg of a human user. The device and method provide a lever arm for hinging the foot about the ankle joint for providing resistance first against a series of concentric, and preferably but optionally, isometric contractions of the muscles of the lower leg sufficient to fatigue at least one of the muscles, and then for applying force sufficient to oppose and overcome the opposite force of the user to perform an eccentric contraction of the muscles. The device includes an elongated portion that acts as a lever arm for hinging the foot about the ankle joint and a fastening means for securing the foot against the top surface of the elongated portion and allowing for manipulation of the foot to assist in the performance of the various contractions of the muscles of the lower leg.