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.
Seated soleus heel raise
Instructions
- 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
Wall squat soleus heel raise
Instructions
- Position the back flat against the wall
- With straight knees, extend the legs away from the wall so you are leaning back
- Bend the knees to a 90-degree position
- Slowly lift and lower the heels
Standing soleus heel raise with single leg progression
Instructions
- Face the wall and use your hands for balance
- Bend the knees as if you’re doing a half squat
- Maintaining this bend in the knees, lift and lower the heels off the ground
- To progress complete on one leg, again maintaining the bend in the knee
Precautions
- Ensure the ankle doesn’t roll out at the top of the heel raise
- Avoid bouncing
- Avoid scrunching the toes