Therapeutic exercise
Seated Heavy Soleus Raise
Heel raise in seated position with heavy load on the knees, isolating the soleus (with the gastrocnemius at mechanical disadvantage). Essential in Achilles tendinopathy — the soleus is often neglected in the Alfredson protocol (which predominantly loads the gastrocnemius).
How to perform
- Starting position. Sit in a firm chair with the feet on the floor, knees flexed to 90 degrees.
- Step 2. Place a moderate to heavy load (8 to 15 kg) on top of the knees — dumbbells, a barbell, or weighted bags.
- Step 3. Keep the hands on the load to stabilize it.
- Step 4. Raise the heels off the floor over 2 seconds, feeling soleus contraction (the deep part of the calf).
- Return. Hold maximum elevation for 1 second and lower slowly over 3 seconds. For progression, increase the load or perform unilaterally.
When not to perform
- Achilles tendinopathy in acute reactive phase
- Knee pain or instability that prevents weight-bearing
- Recent calcaneal or metatarsal fracture
- Acute retrocalcaneal bursitis
- Uncontrolled arterial hypertension
- Acute lumbar disc injury with pain on sitting
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Isotonic Calf Raises
Controlled raising and lowering of the heels in standing, recruiting gastrocnemius and soleus dynamically. Complements static isometric work with concentric-eccentric loading, essential in knee osteoarthritis (impact absorption) and advanced Achilles tendinopathy rehab.
Gastrocnemius Wall Stretch
Calf stretch with the knee straight. Restores flexibility of the posterior chain and reduces traction on the Achilles tendon.
Soleus Stretch (Bent-Knee)
Stretches the soleus — the deep calf muscle that is only isolated with the knee bent. Complements the gastrocnemius stretch (knee straight) for complete flexibility of the calf complex.