The soleus muscle is a calf muscle that assists the gastrocnemius in plantarflexion. It is heavily used during activities like running and jumping. Two recommended stretches for the soleus muscle are a bent-knee variation on gastrocnemius stretches and standing on a step with the heel off the stair.
A soleus stretch is any exercise intended to increase the flexibility of the soleus muscle, which is a calf muscle. Found below the gastrocnemius, the large two-headed muscle that is visible when flexing the calf, the soleus is a slightly smaller muscle that originates below the knee from the tibia and fibula bones and runs vertically downward, attaching via the Achilles tendon to the heel bone Because it shares the Achilles with the gastrocnemius, these two muscles often work synergistically during lower leg movements.
The main function of the soleus muscle is plantarflexion of the foot, which means that when it contracts it causes the foot to point downward. Although it assists the larger gastrocnemius in plantarflexion when the leg is straight, it plays a major role in pointing the foot when the knee is bent. As such, the soleus is heavily used during activities in which a person is alert, such as jumping, dancing, and running. This is why experts recommend a unique stretch for a variety of athletes, from dancers to basketball players. Additionally, it is often listed among the most vital stretches for runners, as the soleus sees repetitive use during distance running.
There are two commonly recommended stretches for the soleus muscle, both a bent-knee variation on gastrocnemius stretches. To perform the first soleus stretch, one should stand facing a wall with both palms flat against the wall. You would then place one foot several feet from the wall with your toes facing the wall, and place the other foot about halfway between your back foot and the wall. Keeping the posture upright, one should bend both knees and drop the hips slightly toward the floor without lifting the rear heel off the floor, feeling a stretch in the calf of the rear leg. The stretch should be held for 20-30 seconds without bouncing and then repeated on the other leg.
A more advanced version of the soleus stretch requires standing on a step on one foot with the heel off the stair and the free leg crossed behind the ankle of the standing leg. Holding on to a stable surface for balance, one should slightly bend the knee of the standing leg and drop the heel a few inches below the edge of the step until a stretch is felt in the calf. The stretch should be held for 20-30 seconds without bouncing and then repeated on the other leg.
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