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The soleus is a muscle in the calf complex that is responsible for flexing the foot and stabilising the tibia. The soleus muscle is dominant in the position of a bent knee. It is important that this muscle is strengthened due to its role in running, standing and walking. It can be strengthened in a seated position initially, followed by a progression to standing and single leg as explored below.


  • Sit on the edge of a chair at a height so the knee is bent to approximately 90 degrees and the feet are planted on the ground
  • Using pressure from the hands onto the affected limb, raise the heel against the resistance
  • The heel lifts and lowers in a controlled manner against resistance


  • Ensure the ankle doesn’t roll out at the top of the heel raise
  • Avoid bouncing
  • Avoid scrunching the toes