Most people have never heard of the soleus. It sits underneath your larger calf muscle, tucked quietly out of sight. But arthritis specialist physiotherapist Dr. Alyssa Kuhn told 10Almonds it plays a surprisingly big role in how well you walk.
The soleus helps propel you forward with every step. It supports your body weight and helps keep your stride long and steady.
When this muscle weakens, your steps get shorter. Walking starts to take more effort. Your legs feel heavier than they should.
The good news? You can strengthen it. Dr. Kuhn lays out a simple four-step progression you can work through at your own pace.
Start Seated
Sit near the edge of a chair with your knees bent to about 90 degrees. Lift your heels as high as you can while keeping the ball of your foot on the floor. Then slowly lower them back down.
Keeping your knees bent is important. That position is what targets the soleus specifically.
Add Some Weight
Once the seated version feels easy, place a dumbbell or kettlebell across your legs and repeat the same movement. Put a blanket or pillow under the weight if you need extra comfort. If your weights are on the lighter side, work one leg at a time.
Move to Standing With Support
Hold onto something stable with both hands. Sit your hips back so your knees bend naturally. From that position, lift your heels while keeping the knee bend.
The Full Standing Version
Once you are comfortable with the supported version, try it on your own. Keep your knees bent and sit your hips back slightly as you raise your heels.
Dr. Kuhn points out one common mistake to watch for. It can feel natural to keep your chest upright and push your knees forward to create the bend. Instead, lead with your hips first. Let the knees follow. That makes the movement much more comfortable on your knees.
Work through these steps at your own pace. There is no rush. The goal is simply to get this quiet little muscle doing its job again, so your walks feel easier and your stride stays long.
