Many runners have finished a long race and then found they were barely able to walk because their calves were locked up. Some have gone to a massage therapist and been told their calf muscles are stuck together. Both conditions can be traced to the soleus.
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The deep, pancake-like soleus muscle inserts through the Achilles tendon on the heel. When your lower leg is bent at the knee, the soleus activates. This muscle is often called a "second heart" because of its ability to pump blood into the lower leg. If it is tight or lacks strength, it becomes like a dam inhibiting the flow of blood to your foot and ankle. The soleus doesn't have the sprinting power that the outer calf has. It is the tortoise of the calf, containing more slow-twitch fibers, which makes it important for the long haul.
Begin in a seated position with your feet flat on the floor. Your knees should be at a 90-degree angle and your thighs parallel to the floor. Place a weight evenly across your thigh or quadriceps muscles.
Roll up on the balls of your feet to your end range of motion. Pause for a moment. Slowly return to your starting position. Do a set with your toes pointed straight, toes pointed inward, and toes pointed outward. You may also perform this exercise one leg at a time to avoid compensation. Do several sets of eight to 10 repetitions. Start with light weight and gradually increase over time as your body permits.
