The Lunge with Weighted Soleus Stretch is a mobility exercise designed to target the soleus muscle, a deep calf muscle located underneath the gastrocnemius. This stretch improves ankle dorsiflexion, which is essential for squatting, running, and other lower body movements. By adding a weight, the stretch becomes more effective, encouraging greater range of motion. It is often prescribed to improve ankle flexibility and reduce tension in the lower legs, especially for those recovering from lower limb injuries or dealing with tight calves.
Instructions:
- Begin in a forward lunge position with one foot flat on the ground and the other leg extended behind you, with the back knee resting gently on the floor.
- Hold a weight (e.g., a dumbbell or kettlebell) and place it on your front thigh, just above the knee.
- Keeping your front heel flat on the ground, bend your front knee and shift your body weight forward to deepen the stretch.
- Make sure your back is straight, and your hips are square as you lean into the stretch.
- Hold this position, feeling the stretch deep in your lower calf (soleus) while keeping the weight stable on your thigh.
- Hold/maintain as prescribed by your physiotherapist.
- Switch legs and repeat on the other side.
Common Errors:
- Allowing the front heel to lift off the ground, which reduces the effectiveness of the stretch.
- Using too much weight, causing strain or discomfort in the knee or ankle.
- Leaning forward excessively at the waist, which reduces the focus on the soleus muscle.
- Not maintaining proper alignment by letting the knee collapse inward or outward during the stretch.
Progressions:
- To make the exercise more challenging, you can:
- Increase the weight on your front thigh.
- Hold the stretch for a longer duration to improve flexibility.
- Perform the stretch on a slightly elevated surface, such as a small step, to increase the range of motion.
Regressions:
- To make the exercise easier, you can:
- Reduce or eliminate the weight and perform the stretch using only your body weight.
- Place a towel or mat under the back knee for extra cushioning and comfort.
- Reduce the depth of the lunge to decrease the intensity of the stretch.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.