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The soleus muscle is located in the lower leg and prevents the body from falling forward at the ankle joint during standing. It is also responsible for decelerating the internal rotation of the lower leg at heel strike and the dorsiflexion of the foot. Straining the soleus muscle can be painful and is usually caused by activities that require a lot of stress on the muscle, such as running or jumping. To treat a soleus strain, friction therapy, massage, and stretching exercises can be used. Massage therapy can be performed by a professional or through self-massage, which can be very effective in freeing yourself of pain and trigger points in the soleus.
| Characteristics | Values |
|---|---|
| Massage Type | Friction Therapy |
| Massage Area | Central Calf |
| Massage Duration | 4-5 Minutes |
| Massage Position | Lying Face Down |
| Therapist Position | Sitting Below Client's Knees |
| Leg Position | Affected Leg Bent at Knee (90-degree angle) |
| Ankle Position | On Therapist's Shoulder |
| Hand Placement | Fingertips Pointed Towards Center of Calf, Thumb on Shin |
| Muscle Depth | Deep |
| Muscle Location | Lower Lateral Portion, Above Achilles Tendon |
| Muscle Shape | Resembles a Fish |
| Muscle Function | Prevents Falling Forward at Ankle Joint, Decelerates Subtalar Joint Pronation |
| Pain Location | Calf, Heel, Knee, Achilles Tendon, Back, Head |
| Trigger Points | Knots in the Muscle, Inflamed Fibers |
| Risk Factors | Running Uphill, High Jumping, Landing on Balls of Feet |
| Treatment | Rest, Heel Raises, Massage, Stretching, Orthotic Devices |
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What You'll Learn
How to locate the soleus muscle
The soleus muscle is located in the calf, at the back of the lower leg. It is a wide, flat muscle that runs from just below the knee to the heel. It is part of the group of superficial posterior compartment calf muscles, which also includes the gastrocnemius and plantaris muscles. These three muscles form the triceps surae.
The soleus muscle is easily identifiable as it runs along the back of the lower leg, starting from the back of the shin bone (tibia) and attaching to the heel bone (calcaneus) as part of the Achilles tendon. The Achilles tendon is the strongest tendon in the human body and is easily visible and palpable at the heel.
The soleus muscle is located deep to the gastrocnemius muscle, which is closer to the skin. The plantaris muscle and a portion of its tendon run between these two muscles. The soleus muscle is also connected to the fibula, with small slips of the muscle arising from the fibular head and along the thin aponeurosis between the fibula and tibia.
The soleus muscle is essential for various daily activities such as standing, walking, running, and jumping. It is also involved in maintaining balance and pumping blood from the lower leg back to the heart.
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Self-massage techniques
The soleus muscle is the deepest of the two calf muscles, lying underneath the gastrocnemius muscle. It is responsible for plantar flexing the ankle, and when we stand on our toes, we are plantar flexing.
Trigger points in the soleus can be activated by overloading the muscle, such as overtraining or a sudden increase in activity, or by external forces, such as a step on the lower leg, or exposure to cold for long periods. Trigger points are often described as knots in a muscle, and when released, the whole muscle will become softer and less tight.
To self-massage the soleus muscle, you can try the following techniques:
- Sit on the floor with your legs out in front of you. Bend the knee of the affected leg so that your foot is flat on the floor and your knee is at a 90-degree angle. Be sure your foot is in a straight line with your shin. Now, use your muscles to raise your forefoot off the floor, and then wrap your fingers around your forefoot and pull it gently towards your knee.
- Sit on the floor in a runner's take-off position. That is, with one knee on the ground and the knee of the affected leg bent. Make sure only the toes and the ball of the other foot are in contact with the ground, and that your foot is completely flat on the floor. Lean over slightly on the bent leg to increase the stretch. Hold for 30 seconds and release.
- Lie on your back and bend both knees, keeping your feet flat on the floor. Place a ball beneath the trigger point of the soleus muscle, which is located about four fingers above the heel, towards the inner side of the leg. Rest your head on a pillow and leave your leg loose, letting gravity do its job. If you require more pressure, bring your other leg to rest on top of the active leg. Hold for about 30 seconds and release.
- Walk for a few minutes or extend and flex your foot while sitting down to warm up the muscle. Then, sit on a table with your legs out in front of you. Bend the knee of the affected leg so that your knee is at a 90-degree angle. Position your ankle on your shoulder, keeping your knee at a 90-degree angle. Wrap your hands around your calf with your fingertips pointed into the centre of the calf and your thumbs holding your shins. Sink your fingertips into the centre of the calf and through the gastrocnemius muscle to contact the soleus.
In addition to self-massage, it is important to stretch and rest the muscle to aid recovery.
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How to relieve trigger points
Trigger points in the soleus muscle can cause a lot of pain and discomfort. The soleus muscle is one of the calf muscles and is located at the lower lateral portion of the calf, just before it merges into the Achilles tendon. Trigger points in the soleus can lead to pain in the calf, heel, sacroiliac joint and jaw. It can also cause limited mobility in the ankle.
To relieve trigger points in the soleus muscle, one can try self-massage techniques. It is important to be careful and not use pressure tools without instruction from a professional as the muscle is deep and there are many superficial and deep veins in the area.
One self-release method involves laying on your back, bending both knees and raising the leg of the affected side so that the trigger point rests over the other kneecap. Hold for 30 seconds and release.
Another method is to sit on the floor in a runner's take-off position. That is, with one knee on the ground and the knee of the affected leg turned up. Make sure the toes and the ball of the left foot are the only ones in contact with the ground, and that your right foot is completely touching the floor. Lean over slightly on the right leg to increase the stretch. Hold for 30 seconds and release.
Stretching is also excellent for disabling trigger points in the calf muscles. Using a foam roller can be effective.
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Exercises to aid healing
The soleus is a muscle in the calf that plays a role in standing, walking, and running. It is a deep muscle in the calf, located behind the knee and above the ankle. Soleus injuries are common in runners and are often caused by overuse, fatigue, or overtraining.
To aid in the healing process, it is important to rest and allow the muscle to recover. In mild cases, bent-leg heel raises can be effective, but it is crucial to progress gradually to avoid re-injury. Combining friction therapy and massage can also help speed up recovery. Additionally, strengthening and stretching exercises can be beneficial.
Standing Calf Raises (Bent-Knee):
- Stand on a raised surface with your heels hanging off the edge and your knees slightly bent.
- Raise your heels as high as possible by contracting the soleus muscle.
- Slowly lower your heels below the level of the platform to stretch the muscle, then repeat the movement.
Wall Sit Calf Raises:
- Begin in a wall-sit position with your back against the wall and your knees bent at a 90-degree angle.
- Slowly raise your heels off the ground while maintaining the wall-sit posture.
Bent-Knee Calf Raises with Dumbbells:
- Hold a dumbbell in each hand and stand with your feet hip-width apart.
- Slightly bend your knees and perform calf raises by lifting your heels as high as possible.
In addition to these targeted exercises, it is important to include a warm-up and cool-down in your routine. Start with 5-10 minutes of light cardio, such as walking or jogging, to increase muscle blood flow. You can also do gentle stretches before and after exercising to prevent injury and improve recovery. Using a foam roller can also help to loosen tight muscles and increase your range of motion.
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When to seek professional help
While massage and friction therapy can help with healing soleus injuries, there are some cases where you should seek professional help.
Firstly, if you are experiencing symptoms of a blood clot in your leg, such as deep vein thrombosis (DVT), you must seek immediate medical attention. DVT is a blood clot in the leg that can cause severe complications if it moves to the lungs.
Secondly, if you are experiencing a high level of pain or discomfort, it is important to consult a doctor or physical therapist. They can advise on a treatment plan that may include massage, strengthening exercises, and rest. If you are experiencing a sudden onset of pain, this could indicate a tear in the muscle, and you should stop the activity immediately.
Thirdly, if you are a sports professional, it is important to get professional advice to ensure a full recovery and prevent re-injury. This may involve seeing a specialist for orthotics to realign the foot and take the weight off the calf muscle.
Finally, if you are experiencing chronic or long-term pain in your soleus muscle, it is important to seek professional help. This could indicate an underlying issue that requires further investigation and a personalized treatment plan.
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Frequently asked questions
The soleus is the deeper, inner calf muscle that is used to maintain an upright posture and prevent the body from falling forward at the ankle joint. Trigger points in the soleus can cause pain in the calf, heel, Achilles tendon, and even the jaw in extreme cases. Massaging the soleus can help relieve this pain.
To massage the soleus muscle, lie face down on a table with the knee of the affected leg bent at a 90-degree angle and the ankle resting on the shoulder of the person administering the massage. Wrap your hands around the calf with your fingertips pointed towards the centre of the calf and your thumb holding the shin. Sink your fingertips into the calf to reach the soleus muscle.
Yes, friction therapy, orthotic devices, and strengthening and stretching exercises can also help relieve pain and speed up the healing process.
