Basically any exercise that incorporates your legs puts wear and tear on your soleus muscles. Even many everyday activities, such as simply walking or climbing a flight of stairs, will put your soleus muscles to work. To achieve a deep stretch of your soleus muscle, progress incrementally. Start with light stretches and work up to the deep stretch. Stretch every day, hold each stretch for 30 seconds and repeat the stretches three times on each leg.
Soleus Muscle
Your soleus muscle, one of your calf muscles, is located directly under your larger gastrocnemius muscle. Your soleus runs from just under your knee to your Achilles tendon in your heel area. It helps you flex your foot, for example when walking. To isolate your soleus muscle when stretching, you need to bend your knee, which takes your gastrocnemius muscle out of the stretch, focusing the stretch on your soleus muscle.
Light Stretch
At each session, start with an easier stretch that will loosen up your soleus muscles. Stand facing a wall with both hands on it. Extend your left leg behind you with your toe pointing toward the wall. Your right foot should be closer to the wall with your toe pointing straight as well. Bend your back knee, and keep your back heel pressed into the ground. Lean into the wall, stretching your left soleus muscle. Repeat the stretch with your other leg.
Medium Stretch
Move on to a slightly deeper stretch. Still facing the wall, keep both hands on the wall for balance. Place the ball of your left foot against the wall with your heel on the ground. Keep your right foot slightly behind your left with the toe pointing toward the wall. Bend your left knee as you press your knee and upper body closer to the wall. To deepen this stretch, move your left heel closer to the wall so the ball of your left foot is higher on the wall. Repeat the stretch with your other leg.
Deep Stretch
This position will give you the deepest stretch of your soleus muscle. Precede it with the lead-up stretches to prepare your soleus for the deep stretching. Stand on the bottom step of a staircase with your hand on the railing or wall for balance. You can also use an exercise step, but place it near a wall or a chair for support. Place the ball of your left foot on the edge of the step, and cross your right foot behind you. Keeping your left knee bent, lower your heel down below the height of the step. Repeat the stretch with your other leg.
