Why Your Soleus Muscle Could Be the Key to Pain-Free Knees and Stronger Legs

When people think of calf muscles, they often picture the bulging gastrocnemius—the part you can see. But underneath lies the soleus, a powerful, endurance-driven muscle that’s critical for walking, running, and protecting your knees. At Advanced Manual Therapies in Alpharetta, GA, we see firsthand how strengthening this often-overlooked muscle can improve performance, reduce pain, and prevent injury.

The Soleus – Your Knee’s Ground-Up Support System

The soleus runs from just below your knee to your heel and plays a massive role in both propulsion and joint protection:

• Generates torque for movement: Helps push you forward when walking, running, or climbing.

• Supports the knee during closed-chain exercises: Assists the quadriceps in stabilizing the joint and helps direct forces away from the meniscus and cartilage.

• Maintains balance and posture: Works constantly to keep you upright and steady.

Soleus vs. Gastrocnemius – Why Training Both Matters

The gastrocnemius is built for short bursts of power with the knee straight, while the soleus excels when the knee is bent—think uphill walking, squatting, and cycling. The soleus is mostly made up of slow-twitch fibers, meaning it’s designed for endurance and stability, not just quick power.

Ignoring soleus training can lead to:

• Achilles tendonitis or rupture from excess strain on the tendon

• Chronic knee pain from poor force distribution

• Lower-body fatigue during walking or running

How to Strengthen Your Soleus for Functional Movement

At Advanced Manual Therapies, we recommend targeted exercises that load the soleus with the knee bent:

1. Seated Calf Raises

   • Sit with knees at 90 degrees, lift your heels slowly, pause, then lower under control.

   • Trains the soleus directly without overusing the gastrocnemius.

2. Backward Walking Uphill

   • Works the soleus dynamically while also strengthening the quadriceps and improving knee stability.

3. Deep Forward Lunges

   • Keeps the heel down in the front foot, loading the soleus in a functional, weight-bearing position.

Pro Tip: Move slowly through each exercise. Fast movements trigger the Achilles tendon’s stretch reflex, which bypasses the soleus and reduces muscle engagement. Aim for a 3-second lift, 1-second pause, 3-second lower for best results.

Why This Matters for Your Knees and Ankles

A strong soleus acts like a shock absorber for your lower body. It lessens the strain on your Achilles tendon, protects knee cartilage, and improves efficiency in every step you take—whether you’re an athlete, a weekend hiker, or just want to move comfortably without pain

Ready to build stronger legs and protect your knees?

At Advanced Manual Therapies in Alpharetta, we offer one-on-one physical therapy, functional strength training, and injury prevention programs that target key muscles like the soleus to keep you moving your best.