Description of Exercise
-Starting position: stand upright and grasp your ankle.
-Gently pull your ankle towards your buttocks.
-Be sure not to lean forward, and make sure that your thighs remain parallel to one another.
-Hold the stretch for 30 seconds and repeat twice.
-Repeat the same stretch on the other side of your body.

Importance
It is not uncommon to have knee pain and/or foot and ankle pain due to a tight soleus. The soleus is the deep muscle that makes up your calf. Tightness of the gastrocnemius (the other calf muscle) and soleus often go hand-in-hand. Tightness can lead to Achilles tendonitis, plantar fasciitis and more. If you feel a minimum stretch in the lunge position with the back knee bent, you have reached a “normal’ flexibility.

Flexible calf muscles are important to maximize runners’ stride length. They help cycling revolutions to be completed with more efficiency. Calf flexibility also helps to alleviate knee stress while biking.

Precautions
None

Recommended Repetitions & Progression
2 sets, 30 sec

Handout
Standing Soleus (Calf) Stretch

Needed Equipment
None

Difficulty of Exercise (Guide)