Why Runners Can’t Afford to Ignore the Soleus Muscle

When runners think about injury prevention and performance, their minds often jump to the quads, hamstrings, or glutes. While these muscles are essential, one lesser-known hero deserves the spotlight: the soleus.

The soleus, part of your calf complex, plays a critical role in absorbing and redistributing forces when your feet hit the ground. It’s often overshadowed by its flashier neighbor, the gastrocnemius, but the soleus is the true workhorse for runners, especially during endurance efforts. Let’s dive into why the soleus matters and how you can strengthen it to enhance your performance.

What is the Soleus Muscle?

The soleus is a deep muscle in your calf that sits beneath the gastrocnemius. It’s responsible for ankle plantarflexion (pointing your toes down) and plays a critical role in stabilizing your lower leg. While the gastrocnemius tends to take the lead in sprinting, the soleus does the heavy lifting during long-distance running and endurance activities.

Why the Soleus is Key for Runners

Force Absorption

The soleus absorbs 6-8x your body weight with every step you take while running. Without a strong and functional soleus, other areas—like your knees, Achilles tendon, or plantar fascia—may overcompensate, leading to pain or injury.

Energy Efficiency

A strong soleus allows for efficient energy transfer, helping you maintain proper form and conserve energy during long runs. Weakness in this muscle can lead to inefficient mechanics and fatigue setting in faster than it should.

Injury Prevention

Among elite runners, research has shown a strong correlation between soleus strength and reduced injury rates. Common running injuries like Achilles tendinopathy, shin splints, and knee pain can often be traced back to a weak or dysfunctional soleus.

How to Strengthen Your Soleus

The good news? You can target your soleus with a few simple, effective exercises. Here are three you can incorporate into your routine:

1. Soleus Calf Raises

   • Sit with your knees bent at 90 degrees.

   • Perform calf raises, focusing on the lower portion of your calf.

   • Aim for 3 sets of 20-25 reps to build endurance.

2. Seated Resistance Band Presses

   • Sit on the floor with a resistance band looped around the ball of your foot.

   • Press your foot down into plantarflexion while keeping your knees bent.

   • Do 3 sets of 15 reps on each side.

3. Eccentric Calf Lowering

   • Stand on a step with your heels hanging off the edge.

   • Slowly lower your heels down below the step for 3-5 seconds, focusing on control.

   • Repeat 3 sets of 10-12 reps.

Final Thoughts

The soleus muscle is the unsung hero of running. Whether you’re training for your first 5K or your next marathon, prioritizing soleus strength can make the difference between injury-prone running and a long, pain-free running career.

At The Well Yard, we specialize in helping runners like you stay strong, recover from injuries, and improve performance. From personalized treatment plans to advanced therapies like dry needling and rehab exercises, we’ve got your back (and your calves!).

Ready to level up your running game? Book a FREE Discovery Visit with us to see how we can help you achieve your goals. Let’s build a plan that keeps you pain-free and performing at your best!

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