The soleus muscle is also known as your calf muscle and runs just below the back of your knee to the heel. The calf muscle is a powerful muscle that contracts while walking and standing. If over trained by running, jumping or other high intensity activities, the soleus muscle can easily be strained and cause discomfort when flexed. Be sure to stretch your calves before and after exercise to prevent injury. There are several different soleus stretches to perform.
Step 1
Stand close in front of a solid wall. Take your right foot and place the ball up against the wall; the higher you position your foot, the better the stretch. The heel of your foot should remain on the ground.
Step 2
Keeping your right leg straight and the left leg slightly bent, gently pull your body toward the wall. If you can grip an opening in the wall, use that to help you pull your body. You should feel a good stretch from the bottom of your calf all the way to the top. Hold the stretch for 30 seconds and switch to the left leg.
Step 3
Step back from the wall. Place your right foot forward about two feet in front of the left; feet should not be in alignment. Keep your torso upright and aligned with your hips. Place your arms on the wall with arms straight.
Step 4
Bend your right knee forward and keep the left leg straight. Press your left heel into the floor to get a full stretch in your soleus muscle. For a deeper stretch, shift your weight forward on the right leg to increase the stretch on your left calf. Hold for 30 seconds and repeat on the opposite leg.
Step 5
Stand with feet about shoulder width apart. Place your hands on the ground and walk them forward keeping your legs straight.
Step 6
Bring your heels slightly off the ground and push your hips back. You should feel a stretch along the soleus from top to bottom. Hold the stretch for 30 seconds.
Things You'll Need
- Wall
