Your soleus is the smaller of two major calf muscles. Not readily visible because it lies beneath the gastrocnemius, which gives your lower leg its distinctive shape, the soleus bears the load of plantarflexion, or pointing your toes, almost exclusively when your knees are bent. Most well-known calf stretches target the gastrocnemius, but you can adapt any of these stretches to target the soleus by bending the leg you're stretching.
Lunging Stretch
To do a classic lunging calf stretch, stand facing a wall. Place both hands on the wall for balance. Shift one foot behind you, leg straight. Bend your front knee and sink into the stretch, pressing your back heel to the ground. Keeping your back leg straight targets the gastrocnemius, but if you bend your back knee slightly -- still keeping that heel on the floor -- the stretch shifts to your soleus.
Seated Stretch
Sit down on a bench or bed. Allow one leg to dangle off the bench or bed, foot resting flat on the floor. Bend your other knee -- no sharper than 90 degrees -- and pull the toes of that foot toward you. If you can't reach your toes, wrap a folded towel or strap around the ball of your foot and pull gently toward you. If you were to straighten the stretching leg, this would target the gastrocnemius instead.
Squatting Stretch
Unlike most other soleus stretches, this stretch doesn't have an analog for the gastrocnemius. Squat down on the floor, using your hands to get into position and support your weight if necessary. Press both heels down to the floor. If you can flatten both heels on the floor without feeling a stretch, assume a modified side lunge. Your weight should be centered on one foot with your other leg extended to the side. This may let you sink lower on the bent knee for a more intense stretch.
Importance
Together your soleus and gastrocnemius power every walking, running or jumping stride you take. They also absorb the shock of every footfall. Taking the time to stretch your soleus can help reduce calf soreness after a workout, and improve ankle flexibility which in turn can reduce your risk of injury.
Basic Technique
Follow the basic principles of flexibility training: Stretch to the point of muscular tension, not pain, and continue breathing normally as you hold each stretch for 15 to 30 seconds. Repeat the stretches three to five times per side. Ideally, you should stretch at the end of your workout or at other times when your muscles are already warm, such as just after a hot shower or sauna.
