The soleus muscle is a muscle not frequently talked about. In this blog we will discuss what this muscle does and the potential benefits of knowing how to stretch it.
Anatomy basics
The soleus muscle lies deep to the large gastrocnemius muscle that comprise what are referred to as the calf muscles. Both the gastrocnemius muscle and soleus muscle insert into the Achilles tendon. However, the origin of the gastrocnemius muscle is in the lower thigh as it crosses the knee joint. So, extension of the knee affects stretching this muscle whereas extension of the knee has no impact on the soleus as its origin is below the knee.
The soleus muscle is flat and lies next to the tibia on the back of your leg. Its primary function is to stabilize your ankle joint. Without this muscle it would be difficult for you to stand as it prevents you from falling forward.
The gastrocnemius muscle propels your body forward when you walk or run by pushing your heel off the ground. Both of these muscles tend to become tight because they are used a lot and tend not to be used in situations where they are stretched.
Normal motion at the ankle joint requires 15 degrees of the foot moving up past perpendicular at the ankle joint compared to the leg. Many individuals may only have zero degrees of this upward motion
The unique anatomy of the soleus muscle.
Muscles originate from where they attach on bones. The origin of the soleus muscle is unique. In the upper leg just below the knee joint the soleus muscle attaches to the tibia and the fibula which is the smaller leg bone. What makes the origin unique is that there is a fibrous sling that goes from the fibula to the tibia and it represents the end of the muscle.
Beneath this sling travel the artery nerve and vein that travel down to the bottom of the foot. So, the origin of the muscle on the bone also serves as an anatomical nerve tunnel. Much like carpel tunnel which is in the hand. This unique anatomy makes it likely to cause multiple symptoms that stretching may help.
What can soleus stretch exercises help
Musculoskeletal issues –
Plantar fasciitis-pain on the bottom of the heel referred to as plantar fasciitis may be help within these stretches. If you have a tight ankle joint that does not want to move up easily that can place added strain on the plantar fascia. The plantar fascia runs from the ball of the foot to the heel bone where it attaches. With limited upward motion at the ankle joint the fascial may pull harder where it attaches to the heel causing pain.
Tendonitis– There are tendons around the ankle joint that help stabilize it .They are called the peroneal tendons on the outside of the ankle and the tibialis anterior and posterior tibial on the inside. Having a tight soleus muscle will not allow for proper motion in the ankle placing more strain on these tendons.
Neuromas– neuromas are very common and are enlargements of the small nerve branches in the ball of the foot. If you have a tight soleus muscle this will cause you to put more weight on the ball of the foot when you walk. Stretching the soleus may reduce the load on the ball of the foot.
Knee pain– Improper motion at the ankle may cause knee pain as more stress may be placed on this joint
Leg cramps– Leg cramps especially in the upper calf may be caused by tightness of the calf muscles.
Neurological issues-
Neuropathy and restless legs– as a peripheral nerve surgeon I believe that for many suffering from neuropathy and restless legs that the problem lies within nerve tunnels in the foot and leg that become tight. For over 20 years I have been surgically opening , decompression nerve tunnels in the foot and legs to reverse the symptoms of neuropathy.
For over 10 years I’ve been reversing restless legs in the same way. Because the soleal sling may cause compression on the nerve that travels beneath it surgery is often performed to remove this pressure and reverse the symptoms of restless legs and neuropathy. So, some individuals may find stretching helpful. Please understand it may not be that useful with severe symptoms but from my experience seems to help those who are in the early stages of neuropathy or restless legs.
Many patients that have restless legs report that when they wake up and night and need to walk to relieve the RLS symptoms stretching the calf helps so this supports the idea that they may be relieving the pressure on the nerve at the soleal sling. This stretching seems to help those with restless legs more then neuropathy.
Calf stretch exercises
Stretches for tight soleus muscles Remember that the soleus muscle does not extend above the knee so the knee joint does not need to be extended for the muscle to be stretched.
Wall stretch– Facing the wall place both hands on the wall. With the leg being stretched further away from the wall extend back lean forward with your knee bent and flex your ankle forward
Belt stretch– Sitting in a chair loop a belt around the ball of the foot and with this leg extended forward use your hands to pull the foot upwards flexing it at the ankle joint. The knee does not need to be fully extended.
