10 Stretches For Soleus

This blog post contains the 10 best ways to stretch a tight Soleus muscle.

Star here: Releases

Before starting the Soleus stretches, I recommend performing releases as it can help reduce the amount of tension in the tight muscle.

a) How do you Release a tight Soleus?

Instructions:

• Sit down on the floor with your legs straightened in front of you.
• Place a foam roller underneath the calf region of the leg you are targeting.
• Place your other leg on top of the leg that is in contact with the foam roller.
• Relax the bottom leg completely.
• Apply a downward pressure with the top leg.
• Move the bottom leg from side-to-side.
• Make sure to cover the entire calf region.
• Continue for 2 minutes.

How to stretch the Soleus

Points to consider:

– Make sure that you can FEEL the stretch at the back of the calf. (If you can’t feel a good stretch, you may need to improve your ankle mobility first.)
– Hold the stretch for as long as you can.
– DO NOT stretch into any pain.
– Focus on the Soleus stretch that you feel is the most effective for you.
– You may also benefit from stretching the other calf muscle. See post: Gastrocnemius Stretches.

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1. Wall Lunge

Instructions:

• Assume the lunge position.
  • (The leg at the front will be the side that will be stretched.)
• Place both hands onto the wall for support.
• Keep your leading foot pointing forwards.
• Move your knee forwards as far as possible.
• Make sure to keep your heel in contact with the floor.
• Apply as much of your bodyweight onto the leg at the front.
• Hold for at least 30 seconds.
• Progression: Place a small block underneath the forefoot of the leading leg.

2. Standing Soleus Stretch

Instructions:

• Stand up.
• Place one leg forward and the other towards the back.
  • (The leg at the back will be side that will be stretched.)
• Keep the foot of the back leg facing forwards.
• Shift your body weight onto the leg at the back.
• Allow the knee of the back leg to move forwards as far as possible.
• Hold for at least 30 seconds.
• Progression: Place a small block underneath the forefoot of the leg at the back.

3. Lying Down Soleus Stretch

Instructions:

• Lie down on the floor.
• Bend your knee towards the chest.
• Hold onto the bottom of the forefoot.
• Pull your foot firmly towards you.
• Hold for at least 30 seconds.
• (Note: If you are unable to reach your feet, consider using a towel to wrap around your foot.)

4. Soleus Stretch on Chair

Instructions:

• Sit down on a chair.
• Bend your knee towards the chest.
• Lean your back onto the chair.
• Hold onto the bottom of the forefoot.
• Pull your foot firmly towards you.
• Hold for at least 30 seconds.

5. Half Kneeling Lunge Stretch

Instructions:

• Assume the half kneeling lunge position on the floor. (See above)
  • (The leg at the front will be the side that will be stretched.)
• Place a small block underneath the forefoot of the leg at the front.
• Keep the foot at the front facing forwards.
• Shift your bodyweight onto the front leg.
• Move your knee forwards.
• Do not let your heel lift off the floor.
• Hold for at least 30 seconds.

6. Squat Position Against Wall

Instructions:

• Rest your entire back against the wall.
• Squat all the way down.
• Move your heels as close to the wall as possible without letting your heels lift off the floor.
• Lean your body weight forwards as to apply more pressure on top of the feet.
• Hold for at least 30 seconds.

7. Stretch with Foot On wall

Instructions:

• Rest your forefoot up onto a wall.
• Move your heel as close to the wall as possible.
• Keep your heel on the floor.
• Apply your body weight onto this foot.
• Lunge forwards and bring your knee closer to the wall.
• Hold for at least 30 seconds.

8. Seated Soleus Stretch

Instructions:

• Sit down on a chair.
• Slide your heel all the way backwards.
• Make sure to keep your foot completely flat on the floor.
• Shift your bodyweight onto this leg.
• Move your knee forwards.
• Hold for at least 30 seconds.

9. Eccentric contraction

Instructions:

• Sit down on a chair with your knees bents at 90 degrees.
• Place your forefoot on top of a step with your heels off the edge.
• Place a heavy weight on top of your knee.
• Slowly lower your heels until you can feel a deep stretch in the calf muscles.
• Raise your heels back to the neutral position.
• Perform 10 repetitions.

10. Toe Tap

Although this is technically not a stretch, it will strengthen the Soleus muscle in a lengthened position. This will help improve the flexibility of this muscle.

Instructions:

• Stand up right and hold onto a stationary object for support.
• For the leg that is on the ground, keep the knee in line with your toes throughout this exercise.
• Reach and tap your toe as far forwards as possible.
• Keep your heel on the floor.
• Return to the starting position.
• Perform 20 repetitions.

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Conclusion

These 10 Soleus stretches are a great way to loosen up a tight calf muscle.

You do not need to perform all of the stretches. (Try them all initially but focus on the ONE that you feel is the most effective for you.)

Make sure that you can feel the stretch in the Soleus.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. For more information: Medical Disclaimer.