Front heel lifts during knee drive
Heel rising releases ankle dorsiflexion and moves load off the soleus.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall soleus stretch (bent knee)↗Mobility · Lower Body
Runner's Lunge Soleus Stretch
Coaching cues
- Step into a deep lunge; lower the back knee to the floor if needed
- Shift the front foot forward and bend the front knee deeply over the toes
- Keep the front heel flat — the ankle dorsiflexion is the target, not the hip
- Hold 30–45 s; push the knee slightly outward to maintain foot arch
Common faults 2
Trunk collapses forward over front leg
Hip flexors of the back leg are tight, pulling the pelvis anterior and tipping the torso.
Overactive muscles
Hip flexor complexErector spinae
Corrective work
Foam RollHip flexors / TFL↗StretchKneeling hip flexor stretch↗