Heel rises as the knee bends
Soleus never reaches its full stretched length.
Overactive muscles
Soleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Mobility · Lower Body
Soleus Stretch (Bent Knee)
Coaching cues
- Stand facing a wall; one foot back with heel down
- Bend the back knee — this shifts the stretch from gastroc to soleus
- Press the knee forward over the toes; heel stays down
- Hold 30–60 seconds; switch sides
Common faults 2
Foot turns out during the bend
Peroneal side is loaded rather than the soleus.
Overactive muscles
TFL
Corrective work
Foam RollTFL↗StretchWall calf stretch — gastroc (knee straight)↗