How to Stretch your Gastrocnemius and Soleus Muscles

How to Stretch your Gastrocnemius and Soleus Muscles


To stretch your your gastrocnemius and soleus you have to stretch in two different positions. One is with your knees bent. That’s going to stretch the soleus, which is a muscle that only crosses the ankle and does not cross the knee. The gastrocnemius muscle actually goes up above your knee. So in order to stretch it you have to have your knee straight. So my back leg will be stretching my gastroc component, whereas the front leg with the knee bent I’m primarily stretching the soleus muscle. The key here is you’ve got to keep your heel on the ground, and for my soleus I like to press and touch my knee against the wall, and then I go back until I just can barely touch the wall. And then I push and I hold for 40 seconds to a minute. And then it’s also good to stretch with your foot in internal rotation pointing towards your other leg, neutral would be your foot pointing straight towards the wall, and external rotation your foot pointing away from your other leg. So by changing the position of your foot, you’re stretching different parts of the muscle.

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