Leaf Group Ltd. Feel free to contact her at, Send to NFPT HQ at There may be small tears, or the muscle may completely separate, either tearing in half or detaching from the tendon that connects it to bone. any of the products or services that are advertised on the web site. The classic symptoms indicating a soleus strain are tightness in the entire calf muscle, stiffness, and pain that increases in intensity over several days or weeks. What Are the Treatments for a Torn Muscle? Lafayette, IN 47903, What’s the Rush? The Benefits of Slow Jogging, Good News for Runners: It’s Good For Your Knees. For the first three to five days it is imperative to rest, ice the injury, apply a … According to a 2015 article in the Orthopaedic Journal of Sports Medicine, recovery time for a strained soleus can be difficult to predict and is influenced by several variables. Keep the landing gentle. Soleus Strain Treatments. Your doctor will want to know what happened to cause the injury. We have all had the experience of acute muscle soreness, especially if you’ve ever began a running program. The soleus is one of the three powerful muscles of the calf that lies behind the gastrocnemius, and runs from the Achilles tendon to behind and just below the knee. For athletes returning to a sport, such as running, Sports Injury Bulletin recommends small hopping exercises as the next rehabilitation stage. The gastrocnemius of the left leg should feel a significant stretch. In addition, the gastroc is only powerful when the knee is straight. Grade II strains can take a few months, while complete tears can take several months. These are the fibers our bodies call upon when moving great distances, such as running a marathon. It should not be If your soleus muscle pain is not severe and there is no loss of function, you can treat your injury at home. used as a substitute for professional medical advice, Many runners like to get their minds “in the zone” with earbuds and a musical playlist. 2020 For an advanced lifter, single-leg deadlifts performed with dumbbells, or balancing on an unstable surface, will facilitate soleus strengthening. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. A lunge stretch is fairly straightforward and can be performed anywhere, without special equipment. These fibers power the explosive moves required in sprinting. Holding the banister or wall with one hand is also highly recommended). Once the stretches have been successfully completed, trainers can feel comfortable taking a client through his/her leg workout. Begin on both feet then move to single-leg hops. According to Harvard Health Publishing, mild strains can heal within a couple weeks. This may render the entire calf to be “locked”, making it impossible to flex the foot. Some grade II strains may also be treated at home, but you should call your doctor to make sure. Since it attaches above the knee joint, at flexion, the muscle shortens and goes slack, known as active insufficiency. Come back to your starting position and repeat eight to 12 times, increasing up to 20. After 30 seconds, bend the back knee as completely as possible. Once you determine the severity of your strain, you can treat it at home or visit your doctor. It’s the last muscle to absorb the shock.”. Mild sprains can be treated at home, while more serious strains require medical attention. To stretch the soleus, take the same position as you would for a standing wall calf stretch: Face the wall with your palms on the wall about shoulder height. He will examine your injury, assessing swelling, bruising and the muscle's appearance. Read more: Quick Ways to Get Over a Pulled Muscle. Recovery depends on the extent of the soleus injury. Clearly this is not the scenario one wants to create as that marathon finish line gets looms in the distance! In contrast, the soleus is a deeper muscle and is made up of more Type I endurance fibers. Grade I soleus strains typically don't require a doctor's visit if you use the home treatment method. https://en.wikipedia.org/wiki/Soleus_muscle, https://www.medicalnewstoday.com/articles/322809.php, https://www.sportsrec.com/398427-soleus-stretch.html, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2697334/, https://www.runnersworld.com/health-injuries/a22813018/soleus-muscle-pain/, Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. and Your soleus muscle is one of two muscles in your calf, located beneath and below the other larger calf muscle, the gastrocnemius. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Position balls of both feet on the step of a staircase (Use the bottom step; in case of an accidental loss of balance, the client is pretty close to the floor! Performing soleus stretches can have a positive impact on a client’s performance. Think about running gait and foot strike: upon hitting the ground the knee must be slight bent, recruiting the soleus fibers to control dorsiflexion on the landing. Stand with your feet shoulder-width apart and slowly press up onto the balls of the feet and lower back down. After holding the stretch for 30 seconds, switch legs. Do your clients know the best ways to avoid soleus injuries? While a strain to the gastrocnemius is more commonly seen, the soleus is considered to be at a much lower risk for injury. Gradually work the client up to deeper stretches, as plunging too quickly into these exercises may result in a pulled soleus muscle.