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Shin Exercises

Soleus Stretches

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Posted 2 years ago


Last updated: 03/12/2022


by James McCormack

James McCormack
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The soleus is a long flat muscle and the back of your lower leg. Its primary functions are to assist alongside the Gastrocneumius muscle in lifting the heel. The soleus is a key stabilizer of the ankle through gait and plays a significant role in the midstance and push-off phase of walking and running.

In this article, we are going to demonstrate different Soleus Stretches. For static stretches of the Soleus Muscle, we recommend that you hold the position for at least 45 seconds. Stretching frequently and often throughout the day is the most beneficial method to lengthen the soleus muscle.

Soleus Muscle Stretches

Soleus Stretch Standing

Your soleus muscle is part of your calf muscle group and plays a very important role in walking and running. The tighter your soleus is, the quicker you transition onto your big toe.

  • Standing upright, facing a wall.
  • Bend your knee while keeping your heel on the floor
  • Bring your knee as close to the wall as possible
  • Hold in this position for 45 seconds

Soleus Stretch off a Step

  • Stand on the edge of a step with your forefoot
  • Slowly lower your heel until your feel a stretch on the back of your lower shin.
  • Hold in this position for 45 seconds

Benefits of Stretching the Soleus

Soleus tightness can cause reduced ankle mobility especially when the foot moves into dorsiflexion. A tight Soleus muscle is one of the contributory factors to developing an anterior ankle impingement and it can also be a risk factor for knee fat pad impingement. We recommend creating a daily routine of stretching your soleus muscle for at least 45 seconds daily.

We recommend that you receive an official diagnosis and guidance from a Physical Therapist before performing any of these exercises.

We offer Private Physiotherapy via online appointments for £45

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