Soleus
Soleus
Stretches
Stretches
Soleus, Lower leg and CALF Stretch for All standing
Soleus, Lower leg and CALF Stretch for All standing
How to perform the stretch:
1. Start in a standing lunge position
2. Choose the muscle or leg you intend to stretch
3. Extend the target leg behind you by extending the hip
4. Slightly flex the target knee and keep the ankle flexed and in line with the body
5. Lean forward at the hips to increase the stretch
6. This stretch can be performed freestanding or with hands pushing back upon a wall for more stretch control
7. Hold the stretch for 20 Seconds
8. Release the stretch
Soleus, Lower leg and CALF Stretch for All standing on a step
Soleus, Lower leg and CALF Stretch for All standing on a step
How to perform the stretch:
1. Start by standing on a step
2. Choose the muscle or leg you intend to stretch
3. Extend the target leg behind you by extending the hip and placing the toes and ball of the foot on the edge of the step
4. Slightly flex the target knee and keep the ankle flexed and in line with the body
5. Lower the target heel downward below the edge of the step to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Soleus, Lower leg and CALF Stretch for All standing foot against step
Soleus, Lower leg and CALF Stretch for All standing foot against step
How to perform the stretch:
1. Start in a standing lunge position
2. Choose the muscle or leg you intend to stretch
3. Flex the target leg in front of you by flexing the hip and placing the toes and ball of the foot on the edge of the step or against a wall
4. Slightly flex the target knee and keep the ankle flexed and in line with the body
5. Lean forward at the hips to increase the stretch
6. This stretch can be performed freestanding or with hands pushing back upon a wall for more stretch control
7. Hold the stretch for 20 Seconds
8. Release the stretch
Soleus, Lower leg and CALF Stretch for All sitting
Soleus, Lower leg and CALF Stretch for All sitting
How to perform the stretch:
1. Start in a sitting position on a mat
2. Choose the muscle or leg you intend to stretch
3. Place a rolled towel or foam roller under the target knee for flexion
4. Wrap a yoga strap or belt around the sole of your foot to flex the ankle
5. Pull the ankle towards you int dorsiflexion to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Muscle Details
Muscle Details
The main action of the Soleus is to plantar flex the ankle, however it is also sometimes referred to as the heart of the lower limbs for its action of forcing blood ‘venous pump’ against gravity back up towards the heart when the muscle contracts. The tendon fibres of the soleus, gastrocnemius and plantaris blend together to form the calcaneus ‘achilles’ tendon.
Origin:
- Soleal line of the tibia and upper fibula.
Insertion:
- Calcaneus via the calcaneus tendon.
Action:
- Plantar flexion of the foot. Assists in foot inversion.
Prolonged wearing of high heels or other lifting footwear can cause a chronic shortening of these muscles. Inflamation or rupture of the calcaneal tendon can be a common injury for runners (poor footwear) tennis players (rapid plantar flexion) and most often occurs at about 5cm above its insertion (narrowest tendon portion).