Warming up and stretching the soleus is highly important for activities that require a lot of pressing down, or plantarflexing, of the feet. These activities include sports such as basketball or soccer but also include less vigorous activities such as walking and running. All variants of the soleus stretch include the same principle: plantarflexing the foot and then translating the knee forward.
Soleus Muscle
The soleus is a muscle located in the lower leg and makes up one part of what is considered the calves muscle grouping. The soleus muscle is located underneath the superficial gastrocnemius muscles. The soleus is typically composed of predominately slow-twitch muscle fibers that are meant for repeated, endurance-based activities.
Soleus Stretch
Before performing the soleus stretch, you need to warm up for at least 10 minutes. You can begin the soleus stretch by placing the balls of one of your feet onto an elevated step or block. You could also place the foot into the side of a wall so that your heel is on the floor and the balls of your feet are on the wall. Stagger your other foot by stepping back, and let all your bodyweight be held by your front foot. Your front leg should be fully extended at this point. Now, slightly bend your front knee forward increasing the torque on your calf. You should feel the tension switch from your gastroc muscle, which is above the soleus, to the Achilles tendon and soleus.
Benefits
Performing soleus stretches can have a positive impact on your performance and workout. Stretching can help your soleus muscle reach its optimal length and tension, which leads to more forceful contractions at the joint. Stretching also improves the range of motion that you can plantarflex, which reduces the likelihood of injury.
Considerations
If you have recently had an ankle sprain or other injury to the lower leg, consult your doctor before stretching your soleus. The higher angle you are plantarflexed when performing the soleus stretch, the deeper and more intense the stretch will be. Gradually work your way up to deeper stretches to prevent pulling your soleus muscle too hard.
