I need some good ham string and calf exersises?

In 2000 i was hit by a car while riding my bike (i was 9 at the time) Now several years later im ok aside from my right leg which suffered permanent nerve and muscle damage (due to spinal a spinal cord injury) causing me to have a limp/ strange gait.

So i've never really dont anything for it, and doctors cant really do anything for me except tell me to excersise it.

So the main problem is i have very tight hamstrings in my right leg causing my foot to resist going flat on the ground so i need to stretch out my hamstring also the muscle matter in my calf is practicaly non existant leaving my calf very thin thiner than even my 10 year old cousins leg if that gives you an idea (im a 5' 10'' average teenage male". part of this is due to my tightened hamstrings making my foot in a "pushing down the gas pedal" position So after my hamstring are stretched i need a good calf excersise.

and please include how long and how often i should stretch

Thanks! this is important to me and my healt

Take yoga. That will stretch that thing out and get you in really good shape.

as much as i love yoga do pilates too or take a look at these

Go to a gym and ask a trainer to show you stretch exercises,,,these are simple to do but hard to describe,,,i will try ,,hold on to a rail lean forward,bend your left leg from the knee so you drop to a semi squat position...straighten your right leg out behind you and gently ease the heel down to the floor...you will feel the stretch in your ham string and a tightening lift in your calf,,,it is very pleasant when done properly,,,,then swop legs, this way ,the muscles remain even, front and back....if you are not sure drop into a gym or ask a trainer,,,,hope this makes you feel better,

I hope your healt has recovered and found its other half. Ha Ha. But more on the serious side, go to a gym and get a trainer or a physical therapist. Searching for help on this site about a professional medical diagnosis is like sending the Captin Rogers Space Club out to fix the Hubble Space Telescope.