Soleus

soleus -- 2016
Soleus

Pictured above is the soleus muscle. It stabilizes your ankle and pulls your heel bone towards the back of your lower leg (plantar flexes your ankle). It attaches to most of the length of the back of both your lower leg bones from very near your knee to just above your heel bone, moreso on the fibula bone (the smaller outside bone) than the tibia (the large weight-bearing bone in the lower leg). It also attaches to the achilles tendon from the inside (the gastrocnemius muscle attaches to the achilles tendon from the outside).

If this muscle locks up, all action invloving the ankle will be compromised. It is EXTREMELY LIKELY to be the source of your lower leg troubles. If you have issues with shin splints, plantar fasciitis, toe pains, or anything involving the lower leg or foot, make sure you address the soleus during your stretching and SMR efforts. You may need to work other areas, but do not skip the soleus!

The soleus is displayed on the right leg. On the left leg the muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

  1. Sartorius
  2. Gracilis
  3. Biceps Femoris
  4. Semitendonosis
  5. Semimembranosis
  6. Gastrocnemius
  7. Popliteus
  8. Plantaris


Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

  1. Gastrocnemius
  2. Popliteus
  3. Plantaris


Muscles that pass or attach between the knee & ankle

  1. Gastrocnemius
  2. Popliteus
  3. Plantaris
  4. Soleus
  5. Peroneus Longus
  6. Peroneus Brevis
  7. Flexor Digitorum Longus
  8. Flexor Hallucis Longus
  9. Posterior Tibialis
  10. Anterior Tibialis
  11. Extensor Digitorum Longus
  12. Extensor Hallucis Longus


Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Foot Roll

Foot-Roll-1a--gallery
2nd Secondary -- Foot Roll
Use this SMR exercise to address the muscles in the bottom of your foot. If you have trouble with heel pain, fallen arches, claw/hammer toes, or just about any other discomfort or dysfunction in your foot, then this exercise is for you!

There are 11 muscles in the foot with 8 muscles on the bottom separated into 4 different layers. Start with light, slow movements. Address one foot at a time if necessary.

Gradually increase the pressure, but try not to roll quickly through the muscles in the bottom of your foot if you are interested in addressing the deeper layers (you'll be wasting your time).

Let your pain threshold guide you to back off when you apply too much pressure.

The best time to do this SMR exercise is just after a hot bath or shower, when your muscles are all warmed up.

You should do this movement at least once every 2 weeks. (more often is better)
For written instructions, click here to download a printable PDF of the Foot Roll

For our downloadable video instruction, click here (video from 2010--updated video is in the works!)

Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.

Click here to return to all of the Fundamental SMR Techniques

**All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**