In the fifth of our series of Stretches for Triathletes, Carl Holland of the Drummond Clinic looks at the Soleus (calf) Muscle.
Why: Similar to the Gastrocnemius, the Soleus is a postural muscle situated in the calf area, which in conjunction with the previously mentioned Gastroc and Plantaris muscles blends to become the Achilles Tendon.
However, unlike the Gastrocnemius, the Soleus muscles attachments start below the knee joint and extend to the heel; and therefore this muscle is best stretched with the knee joint flexed / in a slightly bent position.
Start: Stand on your right leg, with your foot facing forwards (heel on the floor). With you right knee slightly bent, position you left foot and shin behind your right leg (as noted in the photo).
Action: Whilst keeping your body upright, by allowing your hips to shift forwards you should start to notice an increase in tension / stretch occurring through your lower calf region. (Thereafter, please refer to the ‘key points to remember’ as previously highlighted).
Finish: Slowly bring yourself back to an upright position, releasing your left leg from behind your right foot – and swap side.
Note: Whilst it is suggested that you keep your front foot pointing forwards (ie:12 o’clock), alternative rear foot positions (eg: 11 and 1 o’clock) can help to facilitate a slightly different emphasis / stretch on your calf.