Muscle Breakdown: Soleus
What Is the Soleus
The Soleus is a powerful muscle that creates movement in the ankle. It is located in the lower leg and is deep to the Gastrocnemius.
Soleus Function
The Soleus has the same function as the Gastrocnemius, and that is to plantar flex the ankle. This means to point the toes down towards the ground.
The Soleus is also involved in the Skeletal Muscle Pump to help return blood to the heart. This occurs as the muscle contracts and relaxes when standing upright and performing other movements
Lastly, the Soleus helps to stabilize the Tibia, thus reducing postural sway and helping prevent the body from falling forwards.
Soleus Origin And Insertion
Soleus Origin
The origin of the Soleus is the upper shaft of the Fibula and the medial border of the Tibia.
Soleus Insertion
The insertion of the Soleus is into the Calcaneus via the Achilles Tendon
Soleus Action
Since the Soleus is a plantar flexor of the ankle, it is involved in actions such as walking and running. Movements where you need to push off the ground, (such as jumping or leaping) will also activate the Soleus.
Soleus Muscle Pain
Pain in the Soleus can arise from a muscle tear, strain or when shin splits occur because of the Soleus’s attachment to the tibia. Both strains and tears to the Soleus involve the same recovery plan of rest, ice, heat, elevation and anti-inflammatories.
Soleus Muscle Strain
There are different grades of muscle strains that range from mild to severe. The most severe strain (a grade 3 strain) involves the tearing of the muscle. You can strain the Soleus from an overuse injury, direct injury to the muscle, a contusion injury or sudden lengthening of the muscle.
Soleus Muscle Tear
It is rare to completely tear the Soleus due to the location and attachments of the muscle. You are more likely to strain the Soleus. On the other hand, the Gastrocnemius is susceptible to both strains and tears. In the worst cases, surgery may be needed to fix a complete tear, but smaller tears will heal on their own.
Soleus Exercise
Hip Bridge with Heel Lift
Perform a hip bridge as usual, except for this exercise have your toes elevated on a bench or step that is about a foot off the ground. Alternate between coming up onto your toes while performing the hip bridge, and then returning to the starting position while maintaining the hip bridge.
Bent Knee Calf Raise
Place both palms on a wall. Take one step away from the wall and slightly bend both knees. While maintaining the bend in both knees, come up onto your toes. Return to the starting position and then repeat the movement.
Tip-Toe Walking
Begin with both knees slightly bent. Come up onto your toes and begin walking by placing one foot in front of each other. Remember to maintain the bend in the knee throughout the movement to target the Soleus muscle.
Soleus Stretch
There are many ways to stretch the Soleus, which will also stretch the Gastrocnemius.
Calf Stretch
Begin in a downwards dog position, where your palms and toes are on the floor and your glutes are in the air. Bring one foot behind the other to gently push the heel of the opposite foot towards the ground. Hold this stretch for 30 seconds and then switch legs.
Calf Stretch 2
Step onto a step that has no height, it should be flush with the floor. Step back until your heels are off of the step, but your toes still have contact. Sink into your heels and hold this position for 30 seconds.
