Seated Soleus Stretching Exercises

A large muscle on the back of your calf, the soleus helps to point your foot. Maintaining your foot in a pointed position, such as while wearing high-heeled shoes, contracts the soleus. Limitations in ankle flexibility can affect your ability to walk, run and jump. Stretching your soleus may help regain full range of motion at your ankle.

  1. The Soleus

    • The soleus originates from the back of the two bones of your lower leg, the tibia and fibula. Along with the more superficial gastrocnemius muscle, it attaches via the Achilles tendon to the back of your heel bone, or calcaneus. Both the soleus and the gastrocnemius plantarflex, or point, your foot. Because the gastrocnemius arises from the back of your thigh bone, it also bends your knee. The soleus, however, only affects the ankle joint. To stretch your soleus without targeting your gastrocnemius, your knee must be bent.

    Seated Soleus Stretch

    • For a simple seated soleus stretch that you can do anywhere, sit on a mat with your right knee bent and your heel on the floor. Your left leg may be straight or bent. With your right hand, hold the front of your right foot from under the balls of your toes. Pull your toes toward your shin until you feel a stretch in the calf. Hold, then repeat with your left foot.

    Soleus Towel Stretch

    • To stretch your soleus using a towel, sit on a mat with your legs outstretched. Bend your right knee and loop the towel under the balls of your toes. Holding the ends of the towel in your hands, pull your toes toward the front of your shin until you feel a stretch in your calf. Repeat with your left leg. Keep your knee bent to ensure that you are targeting the soleus rather than the gastrocnemius.

    Guidelines

    • The American College of Sports Medicine recommends stretching at least two to three days per week, although the organization notes that stretching daily will give you greater improvements in flexibility. Warm up before stretching with light to moderate aerobic exercise. Hold each stretch for 10 to 30 seconds and repeat two to four times. Stretch to the point of mild discomfort, where you feel a sensation of tightness in the muscle, but not beyond.