Discover the muscle that boosts your power and prevents injuries!
If you often feel pain in your calf or are looking to improve your running performance, there’s a good chance you are neglecting a key muscle: the soleus. This deep muscle plays a crucial role in stability, endurance, and propulsion of your body. Yet, it is often under-trained, which can lead to pain, cramps, and even injuries.
Today, I am going to reveal everything you need to know about the soleus muscle: how it works, why it is so important, and especially how to strengthen it effectively to improve your performance and avoid pain! 🚀
🏋️♂️ Anatomy and role of the soleus muscle
The soleus muscle is a deep muscle located in the calf, underneath the gastrocnemius muscle. It is part of the triceps sural and attaches to the Achilles tendon, which connects your calf to your heel.
🔍 Its main functions:
✅ Plantar flexion (pointing the foot down)
✅ Shock absorption with every step
✅ Posture maintenance while standing
✅ Body propulsion while walking or running
💡 Fun fact: Unlike the gastrocnemius, which is engaged during explosive movements, the soleus works in endurance. It is an essential muscle for runners, walkers, and even people who stand for long periods.
⚠️ Common pains and injuries of the soleus muscle
If you feel a diffuse pain at the back of your calf, your soleus may be suffering. Here are the most common pathologies:
🏃♂️ Soleus syndrome
Excessive strain can cause inflammation of the muscle, resulting in persistent pain at the back of the calf. This issue often affects runners and athletes involved in high-impact activities.
💥 Tennis leg
Do you feel a snapping sensation in your calf, as if someone threw a tennis ball at you? It’s probably a soleus tear or gastrocnemius tear.
❌ Cramps and contractions
Poor hydration or lack of stretching can lead to intense cramps in the soleus, especially at night or after prolonged effort.
💡 Tip: If you experience sudden pain in your calf, apply the R.I.C.E method (Rest, Ice, Compression, Elevation) to limit damage and promote recovery.
🔥 Exercises to strengthen and protect your soleus muscle
A strong soleus means fewer injuries and more explosiveness in your movements. Here are 3 super effective exercises to strengthen it:
🦶 1. Calf raises with bent knees
💪 Objective: Specifically target the soleus (and not the gastrocnemius).
➡️ How to do it?
1️⃣ Stand up, slightly bend your knees.
2️⃣ Slowly rise onto the balls of your feet.
3️⃣ Lower yourself gently and repeat 15 to 20 times.
🔹 Bonus: Add weight (dumbbells or a backpack) for a better effect.
🏋️♂️ 2. Squats on tiptoes
💪 Objective: Strengthen both thighs and the soleus simultaneously.
➡️ How to do it?
1️⃣ Perform a classic squat.
2️⃣ At the bottom of the movement, rise onto the balls of your feet.
3️⃣ Hold at the top for 2 seconds before lowering.
🎯 Recommended set: 3 x 12 repetitions.
🏃♂️ 3. Unilateral jumps
💪 Objective: Improve the reactivity and power of the soleus.
➡️ How to do it?
1️⃣ Jump on one foot while keeping the knee slightly bent.
2️⃣ Alternate with the other leg after 30 seconds.
🎯 Recommended set: 3 x 30 seconds per leg.
🧘♂️ Essential stretches to avoid pain
After training, take 2 minutes to stretch your soleus well. Why? Because a tense muscle is more prone to injury!
🦵 Soleus stretch against a wall
➡️ How to do it?
1️⃣ Place your hands against a wall.
2️⃣ Step forward with one foot and keep the other straight behind.
3️⃣ Bend the front knee while keeping the back heel on the ground.
⏳ Hold for 30 seconds and switch legs.
🚀 Take care of your soleus to boost your performance!
Whether you are a runner, an athlete, or simply active in daily life, strengthening and stretching your soleus muscle is a key essential to avoiding injuries and improving your performance.
👉 And you, do you take care of your soleus? Let me know in the comments if you knew its role and how you train it! 💬
