The soleus muscle, which is important for walking and running, can be stretched using a lunge stretch, wall push-up, or step stretch. Stretching it can prevent injury, reduce pain, and increase performance.
The soleus stretch is often overlooked, although it’s easy enough to do by slightly modifying the traditional calf stretch. The soleus muscle is the small muscle that performs plantar flexion when the knee is bent and sits behind the fleshier gastrocnemius muscle in the calf. There are three main ways to perform a soleus stretch: a lunge stretch, a wall push-up, and a step stretch.
First, start with a basic calf soleus exercise so you know which muscle you’re stretching. Stand with your knees shoulder-width apart, close enough to a wall or piece of furniture so that if you lose your balance you have something to grab onto. Now, with your back straight, as if you are about to sit in a chair. Keeping your knees bent at a 90-degree angle, stand up on your toes. This uncomfortable position isolates the soleus muscle, which is intensely exercised when running up hills or stairs, but is also important for walking, dancing and standing.
To stretch the soleus, stand with your feet shoulder-width apart about three feet from a wall and lunge one foot forward until your palms press against the wall. Make sure your back is straight, your feet are pointing forward, and your weight is on your front leg. Slowly bend your back leg, keeping your heel on the ground, until you feel a slight stretch. Hold this position for about thirty seconds and repeat with the other leg.
An alternative soleus stretch is a modified wall push-up. Stand with arms extended forward, palms resting on the wall with feet shoulder-width apart. Step back as you lean forward, sliding your hands down the wall until they reach waist height and your ears are at your elbows. Upper body should be horizontal, weight on back leg straight. Now bend your front knee slightly. Lift your front toes, keeping your heel on the floor, until you feel a stretch in the soleus.
If you’re already agile enough, you might want a deeper soleus stretch. Standing on a step with something to hold onto, put all of your weight on one foot with your heel hanging off the back of the step. Slightly bend the knee you’re standing on and then lower your heel. You should feel a deep stretch in your calf, so remember to go slow and never bounce; you don’t want to damage your muscle by overstretching. Hold this position for about thirty seconds and then extend the other leg.
Performing soleus stretches at the beginning and end of your calf workout is very important. Increases blood flow and flexibility in the muscle, which helps prevent injury, reduce pain after overuse, increase performance, and speed recovery after injury. It’s best to stretch the soleus more often and more gently than you think you should.
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