Logan Steele
The soleus muscle is a powerful muscle that runs from just below the knee to the heel. It is one of the two calf muscles, the other being the gastrocnemius, which sits on top of the soleus. The soleus is important for standing, walking, and running, and it is needed for pushing your foot away from the ground. It is also referred to as the second heart because of its role in returning blood from the legs, which is crucial for healthy circulation. Strengthening the soleus muscle can help improve metabolic health and prevent venous disease. This can be done through exercises such as the soleus pushup, standing calf raises, and seated calf raises.
| Characteristics | Values |
|---|---|
| Location | The soleus is a flat and broad muscle that sits just underneath the gastrocnemius muscle in the calf. |
| Origin | The soleus originates from the two bones that make up the shin: the tibia (larger, inner bone) and the fibula (smaller, outer bone). |
| Function | The soleus is involved in plantar flexion, or pointing the foot down, and assists with walking, running, jumping, and maintaining a clean, upright standing posture. |
| Role in Health | The soleus is important for vein health and healthy circulation, returning blood from the legs to the heart. Weakness or restriction in the soleus can affect the joints. |
| Exercises | Soleus pushup, seated calf raise, standing calf raise, pointing toes with legs at a 90-degree angle, ankle circles. |
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What You'll Learn
The soleus muscle's role in vein health
The soleus muscle is a powerful muscle that plays a crucial role in vein health. It is a wide, flat leg muscle located on the back of the lower leg, running from just below the knee to the heel. This muscle lies beneath the gastrocnemius, the other calf muscle, and together they form the calf complex. They also work together to insert onto the posterior surface of the calcaneus via the calcaneal tendon, also known as the Achilles tendon.
The soleus muscle is often referred to as "the second heart" due to its important function in returning blood from the legs back up to the heart. This is crucial for healthy circulation, as the veins in the legs must constantly work against gravity to get the blood back up to the heart. By contracting, the soleus muscle creates a strong plantar flexion, which enables us to lift our heels off the ground when walking, running, or jumping.
However, modern sedentary lifestyles often involve prolonged sitting, which can lead to blood pooling in the leg veins. This can cause vein walls to stretch and contribute to the formation of varicose veins. Therefore, it is essential to keep the soleus muscle active through regular movement and exercises such as calf raises and ankle circles. These exercises help improve circulation in the legs and promote overall vein health.
Additionally, the soleus muscle is associated with venous health in another significant way. It contains a clinically important venous plexus, which contributes to the muscle pump of the lower leg. Unfortunately, this area can also be a common site for the development of deep vein thrombosis (DVT) in certain pathological conditions such as thrombophilia. Hence, the health and proper functioning of the soleus muscle are vital not only for maintaining good circulation but also for preventing potentially serious venous issues.
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Soleus pushups
The soleus is a flat and broad muscle that sits just underneath the gastrocnemius, starting right below the knee joint line and attaching to the heel bone via the Achilles tendon. It is one of the two calf muscles and plays an important role in locomotion activities such as walking, running, and jumping.
The soleus pushup (SPU) is an exercise that effectively targets the soleus muscle. It was pioneered by Marc Hamilton, a professor of Health and Human Performance at the University of Houston, who built on years of research to develop this exercise. The SPU aims to increase oxygen consumption and elevate muscle metabolism for hours, even while sitting. It does this by taking advantage of the high proportion of slow-twitch fibers (around 88%) in the soleus muscle, which is greater than in other fiber-typed human muscles.
To perform the soleus pushup, start by sitting down with your feet flat on the floor and your muscles relaxed. Then, raise your heels while keeping the front of your feet on the ground. Once your heels reach the top of their range of motion, passively release your feet to come back down. This movement targets the soleus by simultaneously shortening the calf muscle while the soleus is naturally activated by its motor neurons.
It is important to note that the soleus pushup is different from a traditional pushup, which primarily targets the upper body. The soleus pushup is a seated exercise that specifically targets the soleus muscle in the lower body.
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Soleus strengthening exercises for runners
The soleus is a powerful muscle that originates from the back of the tibia (the larger, inner bone of the lower leg) and the smaller fibula (the smaller outer bone of the lower leg). It is a highly important yet often-neglected muscle that is crucial for locomotion activities such as running, jumping, and training legs. The soleus is the deeper of the two primary calf muscles and is responsible for producing the force to point the toes, which is essential for walking, running, and sprinting.
- Seated Calf Raises: This exercise can be performed with a dumbbell or on a fixed, seated, soleus raise machine. It involves performing a traditional supine bridge with a heel raise at the top, or holding it isometrically throughout the full movement.
- Lunges with Soleus Raise: Adding a soleus raise to the end of a lunge is a fun variation for triceps surae and foot intrinsic strengthening.
- Squats with Soleus Raise: A soleus raise can also be added to the end of a squat. This exercise can be performed with a half-moon foam roller or something similar to prop your toes onto.
- Standing Calf Raises/Heel Drops with Bent Knee: This exercise can be performed with a weighted calf raise machine. The knee should be bent to 90 degrees to best target the soleus muscle.
It is important to note that the soleus and the gastrocnemius (the other calf muscle) work together, so it is not possible to completely isolate the soleus. However, changing the angle of the knee can change the amount of work done by each muscle. Bending the knee at 20 degrees or more will decrease the efficiency of the gastrocnemius and increase the activation of the soleus.
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Soleus stretches
The soleus is a large muscle on the back of the lower leg, underneath the gastrocnemius. It is a powerful muscle that originates from the back of the tibia (the larger, inner bone of the lower leg) and the smaller fibula (the smaller outer bone of the lower leg). The soleus is important for standing, walking, and running.
Calf Stretch with a Band
- Stand with your feet at a distance slightly wider than your hips.
- Place a resistance band under the balls of your feet.
- Hold the ends of the band in each hand.
- Keep your back straight and lean forward slightly, bending at the hips.
- Push down on the balls of your feet while pulling up on the resistance band.
- Hold this position for 15-30 seconds.
Calf Stretch with a Wall
- Stand with your feet at shoulder width.
- Place your hands on a wall in front of you, with your arms straight.
- Keep your back straight and lean forward, bending at the hips.
- Push through the balls of your feet to stretch the soleus.
- Hold this position for 15-30 seconds.
Seated Soleus Stretch
- Sit on the floor with your legs out in front of you.
- Loop a resistance band around the balls of your feet and hold the ends in your hands.
- Flex your feet by pulling the tops of your toes back toward your body while pushing against the resistance band.
- Hold this position for 15-30 seconds.
Soleus Stretch with an Incline
- Stand on an incline board, with your toes pointed downward.
- Slowly lower your heels below the board.
- Hold this position for 15-30 seconds.
Remember, it is important not to bounce while you are stretching. These stretches can help target the soleus muscle and improve flexibility and strength in the calf.
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The soleus muscle's importance for athletes
The soleus muscle is a powerful muscle located at the back of the lower leg, starting just below the knee and attaching to the heel bone via the Achilles tendon. It is one of the two calf muscles, the other being the gastrocnemius, which sits on top of the soleus. The soleus is a broad, flat muscle that is generally under-appreciated and often neglected, despite its important role in several bodily functions.
The soleus muscle is essential for athletes as it is the primary muscle used for plantar flexion, which is the motion that occurs when the foot and toes point down. This action is particularly important when the knee is bent, as the gastrocnemius muscle is placed on slack and cannot contract to plantar flex the ankle. The soleus muscle also assists the gastrocnemius during activities that require plantar flexion, such as walking, running, and jumping. Therefore, athletes who specialize in long-distance and endurance running or walking are at a higher risk of soleus tears due to overuse. Other athletes at risk of soleus tears include triathletes, gymnasts, and track and field athletes.
The soleus muscle is also important for maintaining an upright posture. It is one of the antigravity muscles that help to counteract the body's natural tendency to lean forward. This is because the body's center of gravity is anterior to the ankle joint. The soleus consists mostly of type 1 slow-twitch muscle fibers, which are fatigue-resistant, making it well-suited for this role.
In addition to its role in plantar flexion and posture maintenance, the soleus, along with the gastrocnemius, provides support for the lower body in terms of ankle and knee stability, as well as ankle mobility. Weak or restricted soleus muscles can affect the joints further up the body. Therefore, it is important for athletes to include soleus-strengthening exercises in their training routines to prevent injuries and improve performance.
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Frequently asked questions
The soleus muscle is one of the two calf muscles, the other being the gastrocnemius. The soleus is the larger and stronger of the two and is located at the back of the lower leg, running from just below the knee to the heel.
The soleus muscle powers plantar flexion, which is pointing the foot down. It plays an important role in locomotion activities such as walking, running, and jumping. It also assists in maintaining healthy circulation by returning blood from the legs to the heart.
The soleus muscle is important for improving metabolic health and reducing the risk of related issues such as heart disease, diabetes, and dementia. Strengthening the soleus muscle can also improve running efficiency and speed, as well as prevent injuries.
Some exercises that specifically target the soleus muscle include the soleus pushup, seated calf raises, and standing calf raises with toes pointed. Incorporating these exercises into your routine can help improve vein health and overall well-being.
Yes, there are stretches designed to target the soleus muscle. Pointing your toes while your legs are at a 90-degree angle will help isolate and stretch the soleus. This can be done while seated or standing, and it improves flexibility and promotes healthy circulation.
