Activities such as walking, squatting or lunging require coordinated movement. The ankles must be able to bend to allow the legs to come forward over the feet, and the knees to bend when squatting or lunging. Restricted motion in an ankle can cause pain and dysfunction to any number of bodily structures as they compensate.
This video will show you how to stretch the calf muscles in all three planes of motion. Doing this will help the ankle dorsiflex (so the shin comes over the foot), thereby reducing the likelihood of painful compensations.
For more effective corrective exercises, see The Top 10 Corrective Exercises, by Justin Price, MA.