Introduction
Hello, fellow runners! I know how annoying it can be to finish a great run and then feel a deep ache in your calf. It's not the normal soreness you’d expect—it feels deeper and more persistent, often in the lower part of your calf. If this sounds familiar, then you might be dealing with soleus myofascial pain. Let me help you understand why this happens and how we at JANMI Soft Tissue Therapy can help you find relief and get back to running comfortably.
What Is the Soleus Muscle?
The soleus is one of the two main muscles in your calf. The other one is called the gastrocnemius. The gastrocnemius is the bigger, rounder muscle that you see when you flex your calf, while the soleus is a deeper muscle, closer to the bone. The soleus muscle is really important for pushing you forward and keeping you steady when you walk, run, or do anything where your knees are bent. This muscle is especially important for running long distances because it helps absorb shock and keeps your stride steady.
The soleus often gets tight or overworked, especially if you run on uneven ground or increase your distance too quickly. This can cause something called myofascial pain. This type of pain comes from tight, irritated muscle tissue and the fascia, which is the connective tissue that wraps around your muscles.
Why Does Myofascial Pain Develop in the Soleus?
Myofascial pain in the soleus can happen for several reasons. A big one is overuse—running too much, too fast, or too often without giving your muscles enough time to rest. Poor running form can also cause problems, especially if your stride puts extra stress on your lower legs. Running on uneven surfaces or changing your running style can also cause the soleus to work too hard to keep you balanced and absorb impact.
Another reason for pain is weakness in other muscles. If your glutes or hamstrings are weak, your soleus might end up doing extra work, which makes it tight and painful. Modern life, like sitting a lot, makes it harder to keep your muscles strong and flexible, which can lead to imbalances that show up during your runs.
How JANMI Soft Tissue Therapy Helps
At JANMI Soft Tissue Therapy, I take a comprehensive approach to treating soleus pain. My goal is not only to treat the pain but also to understand why it’s happening. With my background as a manual therapist and fitness professional, I combine advanced hands-on techniques with practical exercises to provide you with the best care and help you feel better.
One of my favourite techniques for treating soleus myofascial pain is myofascial release. By applying gentle pressure to the tight areas, we can help the fascia loosen, which allows the muscle to relax. Another technique is trigger point therapy, where I work on specific knots in the soleus to release tension and improve blood flow. These treatments can make a big difference in how the muscle feels, especially if it has been tight for a long time.
I also include personalised aftercare exercises to make sure the effects of the therapy last. These exercises are designed for each client to address the exact issues that are causing their pain.
Aftercare Exercises for Soleus Pain
After working with clients on their soleus pain, I recommend some exercises to keep the muscle healthy and prevent more pain in the future. Here are some key exercises:
Calf Raises (With Bent Knees): To target the soleus, do calf raises with your knees slightly bent. This puts the focus on the deeper soleus muscle instead of the gastrocnemius.
Soleus Stretch Against a Wall: Stand facing a wall, place one foot behind you, and bend both knees a little. Press your back heel into the ground to feel a deep stretch in your lower calf. This stretch targets the soleus directly.
Seated Calf Raises: If you have weights, try seated calf raises to strengthen the soleus. Sitting down helps isolate the soleus better than standing.
Foam Rolling: Using a foam roller on your calf can help break up tight spots in the fascia and improve blood flow. Roll slowly, and focus on areas that feel especially tight.
Case Study: Emma's Soleus Pain
Emma, a 28-year-old runner, came to JANMI Soft Tissue Therapy because she felt deep pain in her lower calf after her weekend runs. She had recently increased her running distance and was training for a half marathon. When I assessed her, I found her soleus was very tight, with several trigger points. After a few sessions of myofascial release and trigger point therapy, plus personalised exercises like soleus stretches and calf raises, Emma felt a big improvement. Within weeks, she was able to run her usual routes without pain. If you're experiencing similar symptoms, don't hesitate to seek professional help. You don't have to live with soleus pain.
Disclaimer
Please remember that myofascial pain can be complicated, and not everyone’s situation is the same. If you have ongoing pain, it’s essential to be assessed by a professional to make sure there’s no serious issue. The exercises and treatments mentioned here should be done with a qualified therapist to ensure your safety and well-being.
Conclusion
Soleus pain after running can be really frustrating, but understanding why it happens and knowing how to treat it can make a big difference. At JANMI Soft Tissue Therapy, I focus on giving you thorough care through hands-on therapy and personalised exercises to relieve pain and restore balance. If you’re struggling with calf pain and want to know how I can help, feel free to reach out. Together, we can keep you running pain-free.
Warm regards,
Paulius Jurasius
Founder, JANMI Soft Tissue Therapy
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