Heel lifts off the floor
Heel rising releases the soleus stretch and reduces ankle dorsiflexion ROM.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves — soleus emphasis (bent knee)↗StretchStep soleus stretch (bent knee)↗Mobility · Lower Body
Wall Soleus Stretch (Bent-Knee)
Coaching cues
- Stand facing a wall; step one foot forward close to the wall
- Bend the front knee toward the wall while keeping the heel flat on the floor
- Drive the knee forward and slightly outward over the 2nd toe
- Hold 30–45 s; the stretch is felt deep in the lower calf, not behind the knee
Common faults 2
Knee collapses inward (valgus)
Knee caves medially, stressing the joint and shifting tension off the calf.
Overactive muscles
Adductor complexTFLVastus lateralis
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗