Soleus Stretch – 7 Best Exercises for Flexibility

This article will show you stretching exercises and PNF techniques to achieve soleus stretch most effectively and safely.

Let me explain the function and importance of soleus muscle quickly, and afterward, I will move on to the best stretches for tight soleus.

You will learn:

• What Is Soleus Muscle
• How To Test Tight Soleus
• Soleus Stretch With 7 Effective exercises
• How To Achieve Deep Soleus Stretch with PNF Technique
• How To Release Tight Soleus

Soleus Stretch with 7 Effective Stretching Exercises

1.Standing Soleus Stretch with Wall

This exercise is performed in a similar way to the soleus tightness test.

• Stand straight facing the wall with your body
• Stretch one leg forward
• Bend the knee of the leg closer to the wall
• Gently bring your knee closer to the wall
• When you feel the stretch in the soleus muscle, hold for 30 seconds.

2. Soleus Stretch with Strap

Here is what you need to perform this exercise: stretching strap, belt or towel.

• Lie on your back
• Place the stretching strap against the front of the foot
• Bend your leg at the knee
• Gently pull the stretching strap towards you so that the foot bends. (movement of dorsiflexion in the ankle joint)
• Hold for 30s.

3. Soleus Stretch on Step

Use a stepper or stairs to perform this exercise.

• Stand on the edge of the stepper
• Place the front of your foot on the edge of the stepper
• Bend your legs slightly at the knee
• Lower your right heel as far as you can
• Hold 30s.

4. Seated Soleus Stretch with Heel Slide

• Sit on a chair
• Slide with your left heel backwards
• Hold for 30 seconds or slide with the heel back and forth ten times

5. Soleus Wall Slide Stretch

starting position

• Lie on your back
• Put one foot on the wall (whole foot on the wall)
• Slide with your foot down while keeping your foot constantly in contact with the wall
• Hold 30s when your foot is at the lowest point on the wall (see the picture below)
• Or slide up and down ten times

Ending position for wall slide streth

6. Seated Soleus Stretch

• Sit on the chair
• Grab one foot with your hands and lift your leg up
• Pull the upper part of the foot towards you
• Hold 30s

7. Soleus Stretch With PNF technique Hold And Relax

• Start from one leg kneeling position
• Raise the heel of the front leg and hold it in the air for 15 seconds
• Put your heel on the floor
• Slowly push forward with your knee
• Then raise your heel in the air again and hold for another 15 seconds.
• After that, go into an even deeper stretch.
• Repeat the whole process 3-5 times.

See the pictures bellow.

Soleus stretch PNF – hold position with heel up/plantar flexion in ankle

Soleus stretch PNF – deep stretch position

These exercises are my first choice when I want to relax muscles in lower part of my legs.

What are your exercise choices for stretching this muscle group?

Share them with me in the comments.

Here you can see some stretches for soleus muscle in video format.

What is Soleus Muscle?

Soleus is a muscle located on the back of the lower leg. Together with the gastrocnemius and plantaris muscles, it forms m. triceps surae, the strongest plantar flexor.

Plantar flexion in the ankle joint is the movement when you lift your heel from the ground: such as when you walk, jump or rise on your toes.

The soleus extends from:

• The back of the head of the fibula
• Medial edges of tibia ⅓

Goes all the way to:

• Achilles tendon

The soleus muscle becomes the strongest plantar flexor when you bend your knee and perform plantar flexion in your ankle. Then the activity of the gastrocnemius decreases significantly.

The soleus muscle is part of the antigravity muscle group, which means that it is constantly active when we stand upright. For this reason, the soleus is composed of fatigue-resistant fibers, muscle fibers that are relatively resistant to fatigue and are considered slow twitch.

Soleus Muscle Tightness Test

The most popular way to test tightness in the soleus muscle is through the knee-to-wall test. You can do the test at home in a few minutes. To perform this test you need a tape measure.

• Stand straight facing the wall
• Stretch your right foot forward, 8-10 cm from the wall.
• Rest your hands on the wall and bend your knee slightly
• Touch the wall with your knee, while keeping your heel on the floor the whole time

When is there tightness in the soleus muscle?

If you can’t touch the wall with your knee from a distance of 8-10 cm. Or if you feel a strong tension on the back of the lower leg during the test.

If you feel tightness in the front of the ankle joint, it is not an indicator that the soleus muscle is tight, but that there is a limitation in the mobility of the joint itself.

Want to learn more about flexibility training and muscle anatomy? Check out best books on stretching and flexibility and achieve your stretching goals even faster.

Achieve soleus muscle stretch with help of home stretching equipment.