^ Good stuff. My sis is a PT, so take this with a grain of salt... When doing the arms to the wall stretch, get the toes turned in a bit. For some reason, this focuses the stretch on the ligament better than with feet straight. It is critical not to overstretch - avoiding cold stretching goes a long way to this.
The stretch with the modified foot position did more for me in a week than months of other assorted stretching.