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Ankle and foot · Strengthening

Isometric Soleus Muscle Strengthening

Isometric soleus strengthening, 3 sets, hold 30 seconds, rest 30 seconds

Illustration of the Isometric Soleus Muscle Strengthening exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per set

Rest: 30 seconds between each set

Description: Stand upright, lightly support yourself against a wall or chair for balance. Contract the soleus muscle by maintaining the tiptoe position (heels raised) without moving, for 30 seconds.

Tips: Keep your back straight and avoid bending your knees. Breathe normally and focus on contracting the calf muscle.

Progression: Gradually increase the contraction duration by 5 seconds each week as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
wall, chair
Starting position
Standing, light support for balance
Clinical goal
Strengthen the soleus muscle to improve ankle stability and strength
Also known as
Static calf muscle strengthening, Isometric soleus contraction, Soleus exercise for foot and ankle

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.