How to Do a Soleus Stretch: A Hinge Health Guide
Learn how to do a soleus stretch to improve lower leg flexibility, plus modifications to make this exercise easier or harder.
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Do your calves ever feel tight after sitting too long or standing all day? Calf tightness can make even simple tasks, like walking or climbing stairs, feel uncomfortable. Stretching your calf muscles, particularly the soleus muscle, can provide some much-needed relief.
The soleus stretch can make daily movement and physical activity (like running) easier while also helping to improve balance. It involves standing in a staggered stance and moving your hips and knees forward while keeping your back heel on the ground. This stretches the soleus muscle in your lower leg. Read on to learn more about how to perform and modify this stretch.
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What Muscles Does a Soleus Stretch Work?
A soleus stretch reduces tightness in the muscles of your lower leg. It specifically targets:
Soleus. This is a large, flat muscle in your lower leg, beneath the gastrocnemius (the larger calf muscle). It runs from just below your knee to your Achilles tendon at the heel. The soleus is responsible for pointing your toes downward and helps you maintain posture and balance when standing and doing slower, controlled movements.
Gastrocnemius. This is the larger calf muscle that runs from the back of your knee down to your Achilles tendon. It plays a key role in movements that involve your lower leg and ankle, such as walking, climbing stairs, driving, and standing on your tiptoes to reach for something.
Achilles tendon. The Achilles tendon is a strong, fibrous band that connects your calf muscles to your heel bone. It is the largest and strongest tendon in the body, allowing you to perform essential movements like walking, running, jumping, and standing on your toes. It can become tight from lack of stretching, long periods of inactivity, wearing shoes that lack good support, and even normal aging.
Soleus Stretch: Exercises and Modifications
Soleus Stretch
Get 100+ similar exercises for free →To do a soleus stretch:
Stand with your hands on a wall, with one foot near the wall and your other foot a full step back.
Move your hips and knees toward the wall, allowing your back knee to bend while you try to keep your back heel on the floor.
Focus on bending your back knee toward the wall as you hold this position.
Relax back to the starting position.
As you do each rep, you might feel a stretch in the back of your lower leg, ankle, and calf.
Everyone is different, which is why you may need to modify this exercise to meet your needs.
Soleus Stretch Modifications
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To make soleus stretch easier:
Reduce your range of motion. Limit for far you move your knees and hips into the wall as you move into the stretch.
Shorten your stance. Bring your back foot closer to your body, which can lessen the stretch on the soleus.
Do it seated. Sit in a chair and wrap a towel or resistance band around the ball of your foot. Gently pull the strap toward you to flex your foot and stretch the back of your lower leg.
To make soleus stretch harder:
Add a towel roll. Place a small towel roll under the front of your back foot to help increase the stretch.
Increase your range of motion. Deepening the bend in your back leg while keeping your heel down enhances the stretch.
Widen your stance. Step your back foot further away from your front foot to increase the stretch in your lower calf.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Benefits of Soleus Stretch
Whether you're dealing with everyday leg discomfort or looking to ramp up your workouts, the soleus stretch targets key muscles in your lower leg to promote better flexibility and function. Here’s more on the benefits.
Improves ankle flexibility. Tight ankles can affect your entire lower body. In fact, a 2023 study found that restricted ankle mobility causes you to instinctively alter the way you move, which can lead to aches or injuries. Increasing the range of motion in your ankle joint makes everyday movements — like walking, taking the stairs, and sitting down in a chair — easier.
Reduces calf tightness. Relieving tension in your lower calf, particularly in the soleus muscle, can help prevent discomfort or cramps.
Helps prevent injuries. Regular stretching can help reduce the risk of injuries like Achilles tendonitis or calf strains by keeping your muscles and tendons flexible.
Makes physical activity easier. Greater flexibility in the soleus can improve your ability to do things like run, walk, and jump by supporting more efficient movement.
Improves balance. Lower leg flexibility is important in maintaining balance when you move. This helps prevent falls, particularly when shifting your weight or standing on uneven surfaces.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Haifa Saleh Almansoof, Shibili Nuhmani, & Muaidi, Q. I. (2023). Role of ankle dorsiflexion in sports performance and injury risk: A narrative review. Electronic Journal of General Medicine, 20(5), em521–em521. doi:10.29333/ejgm/13412
Huang, S., Zhang, H.-J., Wang, X., Lee, W. C.-C., & Lam, W.-K. (2022). Acute Effects of Soleus Stretching on Ankle Flexibility, Dynamic Balance and Speed Performances in Soccer Players. Biology, 11(3), 374. doi:10.3390/biology11030374