Partial range — heels never fully drop
Soleus never gets the full eccentric stretch it needs.
Overactive muscles
Soleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Hinge · Lower Body
Seated Calf Raise
Coaching cues
- Knees bent at 90°; pad across lower thighs
- Full range — heels drop fully, rise fully on the balls of the feet
- Pause and squeeze at the top
- Lower slowly — 3-second eccentric targets the soleus
Common faults 2
Feet turn out on the rise
External rotation reduces medial soleus engagement.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗