How to Improve the Soleus

Basketball players, inline skaters and skiers are among those athletes who recognize the need to stretch and strengthen the soleus because this lower leg muscle plays a vital role in standing, running, climbing and jumping. Dancers pursue a flexible soleus because it helps them achieve the soft landing that makes dance appear effortless. When the soleus is tight, pain and injury can result. Anyone who suffers from calf, arch and Achilles tendon pain or who wishes to avoid experiencing such pain may benefit from exercises that gently stretch the soleus, on the outside of the calf.

Things You'll Need

  • Sturdy, high-backed chair
  • Low stair and handrail
  • Small stack of books
  • Resistance band
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Instructions

    • 1

      Stand facing the back of a sturdy chair, grasp the chair back for support and align your feet shoulder-width apart with toes facing forward. Aim to engage the soleus muscles rather than the quadriceps as you slowly rise onto the balls of the feet. Lift the heels as much as possible before lowering them and repeat the raising and lowering 10 to 15 times.

    • 2

      Stand on the edge of a stair with the heels hanging off the edge of the stair. Grasp a nearby handrail for support and slowly rise onto the balls of the feet, lifting the heels as much as possible before lowering them. Perform three sets of 10 repetitions.

    • 3

      Stand with feet shoulder-width apart and toes facing forward. Bend the knees and lower yourself to a squatting position. Place your hands in front of you to maintain your balance. Hold the stretch for 10 to 15 seconds.

    • 4

      Sit in a stable, high-backed chair with your legs together. Position a small stack of books on the floor in front of you and rest the balls of the feet on the books, allowing the heels to remain on the floor. Lift the heels as much as possible, pressing the arches of the feet toward the toes. Lower the heels and repeat 15 to 30 times.

    • 5

      Sit on a sturdy chair while grasping a resistance band in both hands. Wrap the band around the ball of the right foot, covering the underside of the toes. Pull on the band while you point the toes and continue to pull back on the band as you flex the foot. Repeat the point and flex 30 times before switching to the left foot.