Hi Willow

Don't worry about not being able to sit back on your feet, I cant do it either

To help you achieve this though, what you could do when sitting down watching telly is flex your foot (point toes down) and then point your foot (point toes up) this will help loosen and length the muscle on the top of your foot

Its a very good sign if your muscles are aching as it means you are doing the exercises correctly