Soleus Strengthening for Runners
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- Опубліковано 21 лип 2024
- The soleus is a powerhouse when it comes to running. Since the knee remains slightly flexed throughout stance phase, the soleus becomes the prime muscle to absorb force and propel the body during push-off. Because of that, it needs special attention within your strength training program. This video will walk you through a simple (4) exercise soleus strengthening progression.
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Garrett McLaughlin is a lifelong learner and practitioner in the field of functional movement and rehabilitation. He is passionate about educating people how to restore proper function of the human body, with emphasis on movement and manual therapy.
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Oh ya! That leg-press calf raise was exactly what I was looking for. That works! Best one yet.
Happy to hear man! Let me know how it goes.
Thank you. I am able to start these 4 variations today. I severely injured my Soleus muscles 3 weeks ago and have to get my strength back..
Hope they help! Keep in mind that this is a progression. So I wouldn't complete all four at once but progress from one to the next over time as your strength improves and pain reduces.
Great video. Very clearly explained and demonstrated. Thanks!
Happy to hear! Thanks Jonathan.
Excellent video! Thank you
Much appreciated, Julia! Here's the blog post version if you need to save it to reference later --> www.garrettmclaughlin.com/blog/4-soleus-strengthening-exercises-for-runners-to-build-bulletproof-calves.
This helped my foot and leg issue in one go thru. The walk on the toes I felt up the back of my problem leg (left) to just below the glute. I've been dealing with this for around 6 months. I believe it started with plantar fasciitis then to different parts of the foot to the knee then back and forth round and round. Just as mentally irritating as physical. I'll keep doing the set of 4 as well as the other stretches and exercises I've been doing.
Thanx for doing this video. 👍👍
Sorry to hear about your struggles with the leg. Hopefully these exercises can get things straightened out and if you ever want to chat through your situation and get more specific I'm happy to do a free consultation. As you add in these exercises, please keep in mind what triggers your pain throughout the day and see if you can modify that position/activity as needed.
Brilliant thank you
Thanks for checking out the video.
You can improve your viewer retention by telling your audience you will show them 4 soleus exercise progressions. Then they know what to expect and may stay longer to see all four.
He does it at 50 seconds in 👍
BEST WORKOUTS FOR SOLEUS!!!!
Thanks for checking them out!!
Thank you for the video.
What kind of potential gait defects are there from having a weak soleus please?
Thank you 🙏
It would cause poor shock absorption during the early/mid stance phase and weakness/inability to store and release energy.
@@gmac922 thank you for replying.
It’s a 9 year ‘problem’ I’m trying to overcome.
Soleus is one thing which has gone under the radar when trying to find the cause.
I can’t control my foot/ankle from stance into swing phase, causing the foot to spin/twist and subsequently clip the back of the opposite leg.
@@RMSM0204 The question is... is it a foot issue or a step width issue? Often times where it is it is not. It would be important to also consider pelvic/hip stabilization, hip abductor strength, and foot stability. All of these could cause you run more narrow on one side, or crossover, which inevitably brings the swing leg closer to the stance leg to scuff the inner ankle. Feel free to reach out directly if you want to discuss this more: gmac922@gmail.com. After 9 years I'd hate to throw out suggestions that take you down the wrong rabbit hole that prolongs your problem.
Hi Garett do you recommend that I start these stretches straight away as My soleus muscle is in pain right now or shall I not run for a week, let it recover and then start these stretches slowly
I would probably start them now but find the proper dosage so pain is
@@gmac922 thanks for a quick response 👍🏼👍🏼
I’m having an issue just walking and if feels like the right side of my lower leg just burns up and I can’t put pretty on their for a long time and I’m having to keep on stopping and trying stretch which helps for 5 seconds not sure if it’s this muscle but I need to fix it
Hey Tyler, Sorry to hear that. Sounds super frustrating. It's really hard to give advice based on this and I'd need a lot more information and to evaluate in order to truly understand. If you're interested in talking details, happy to jump on a Zoom consultation to discuss more and see what we can troubleshoot. Thanks!
calendly.com/garrett_mclaughlin/zoom-consultation
I finally found a way to train my soleus with just dumbbells because that’s all I have
Perfect! The good ol' soleus wall sit with dumbbells on the thighs for added resistance will do the trick.
hello. Do I understand correctly that the main principle is a bent knee?
That is correct. Bent knee and slightly plantar flexed ankle.
From someone who has regular trouble with my soleus. How often would you recommend performing these exercises?
I would recommend 3x/week to start and also sprinkling in some of the straight legged calf raises as well.
@@gmac922 Great. Thanks. I tend to over do it when it starts to feels good.
@@busterreeves7803 I hear you. Slow and steady and make small incremental increases over time. I usually increase the time or repetitions every 2-weeks assuming there is no increase in pain or issues.
👍🏻
Does strengthening the soleus help to get rid of shin splints?
Shin splints are very multi-faceted in nature. I usually always include some type of calf/soleus strengthening but also look at toe dexterity, foot stabilization, and hip strength/stabilization. There's usually multiple things going on at once. These drills would be a great addition though.
How many sets and reps are recommended for each exercise?
That really needs to be individualized to the person. Generally 2-3 sets would be a simple starting point. 30-60sec on the soleus wall sit and 10-20 reps on the calf raises.
@@gmac922 Thank you
Always seems like my quads get fatigued in these exercises way before my calves feel anything
I see that a lot. Maybe in 75% of people... Usually I just accept that's what's fatiguing first and progress to 60-second holds over time. Once that's accomplished, the tip toe walking is the best variation since the calves are targeted more directly as opposed to the quadriceps.
2:17
Dudes got great legs
Appreciate that.
First 23 seconds he talks about the different muscles and he's got wrong
Soleus is connected to achilles heel and under the gastrocnemius ( the big muscle of the calf
Exactly... Thanks for clarifying what the video said!
You said soleus is on the side of gastrocnemius
No it connected connected to the achilles tendon and under the gastrocnemius
See the gastrocnemius is like the bicep it has two heads
People only work and big part of gastrocnemius but change the angle of your feet placement
You were more the side of the muscle
With soleus yes wrap it self to gastrocnemius
But only a small muscle and it's engaged with plantar flexion in 45 degree angle
@@knightveg Did you even watch and listen to the video?
"If you're unfamiliar, the Soleus muscle is one these muscles of the calf. We have the outermost gastrocnemius muscle and then a little bit deeper down is the soleus muscle. Why that muscle is so important is because if you look at normal mechanics throughout the running cycle, the knee is always in a small amount of flexion."