3207 Stretches for tight Soleus muscles
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Hello.
Your podiatrist has examined
you and has found that
one of the muscles in
your calf is tight.
The muscle is called
the soleus muscle.
We think that this tightness
may be contributing to your foot,
ankle or lower limb
pain or discomfort.
In this video we will show you some exercises to stretch the
soleus muscle in one
or both of your legs.
The soleus muscle is a
muscle in your calf.
It helps to point your foot towards the floor and propel you forward
when you run, walk or jump.
Find a flat wall with plenty
of floor space in front of it.
Face the wall, and stand roughly
one foot from the wall
with your toes pointing
towards the wall.
Place the palms of your
hands flat against the wall,
at approximately shoulder
height and shoulder width apart.
Now move one leg
backwards, keeping your toes
pointing towards the wall.
Slowly lean in towards the wall,
keeping both knees bent.
Both heels should
be on the ground at all times.
As you lean forwards you will start to feel a tightness in the back leg.
Hold the stretch for
thirty seconds before
slowly returning to
an upright position.
If you don’t feel a tightness in your leg as you lean forwards,
you may not have moved
your leg back far enough.
Reposition and try again.
And remember, keep both knees bent during the stretch,
otherwise you will be stretching
a different muscle in your calf.
It is very important not
to bounce towards the wall
to increase the stretch
as this may cause an injury.
Now do the same with your other leg.
You should repeat this sequence three times, twice a day.
If you find the exercise painful,
you should stop,
and if you have any questions, please speak to your podiatrist.