The Unsung Heroes of Running – Soleus and Gluteus Medius

When it comes to running, most people tend to focus on major muscle groups like the quadriceps, hamstrings, and calves. However, there are lesser-known muscles that play a crucial role in enhancing running performance and preventing injuries. Among these are the soleus and gluteus medius.

In this article written by Principal Lecturer in Physiotherapy Colin Paterson and Lecturer Katrina Martin, we’ll explore their importance, how they contribute to your running efficiency, and the best exercises to strengthen them.

Bohm et al. (2019) report that the Soleus provides majority of the propulsion in running validating their importance. Interestingly Semciw et al (2016) found that Gluteus Medius has poor activation with runners with patellofemoral pain (anterior knee pain) compounding the importance of ensuring all muscles need to be strengthened for running.

The Soleus: The Foundation of Your Stride

The soleus is a powerful muscle located in the back of the lower leg, beneath the gastrocnemius (the larger calf muscle). While both muscles work together to enable ankle movement, the soleus is particularly important for running due to its role in stabilizing the ankle and controlling the position of the foot during the stance phase of your stride.

Importance of the Soleus for Runners

1. Shock Absorption: The soleus helps absorb impact forces when your foot strikes the ground, reducing the stress transferred to your knees and hips.
2. Stability: A strong soleus contributes to better balance and stability, which is crucial for maintaining proper form, especially when running on uneven terrain.
3. Endurance: The soleus is primarily composed of slow-twitch muscle fibres, making it ideal for endurance activities like running. A well-conditioned soleus can help improve your overall running stamina.

Exercises to Strengthen the Soleus

For all these exercises by the time to come to the end of your set number of repetitions the exercise should feel like hard work and that you need to rest for a minute or two. If body weight alone is too easy hold onto some weights, but on a rucksack with some books or bottles of drink in it until you find the weight that makes the exercises hard.

1. Seated Calf Raises: Sit on a bench with your feet flat on the ground. Raise your heels while keeping your toes on the floor, focusing on the contraction in your soleus. Perform 3 sets of 12-15 repetitions.

2. Standing Calf Raises with Bent Knees: Stand with your feet hip-width apart. Bend your knees slightly and raise your heels off the ground. This targets the soleus more effectively than traditional calf raises. Aim for 3 sets of 8-10 repetitions.

3. Single-Leg Calf Raises: Stand on one leg and perform calf raises to challenge your balance while isolating the soleus. Complete 3 sets of 8-10 repetitions on each leg.

The Gluteus Medius: The Key to Hip Stability

The gluteus medius is a crucial muscle located on the outer surface of the pelvis. It plays an essential role in hip stability and is often referred to as the “stabilizer” of the hip joint. For runners, strong gluteus medius muscles can mean the difference between a powerful stride and a wobbly gait.

Importance of the Gluteus Medius for Runners

1. Pelvic Stability: The gluteus medius helps keep your pelvis level during running. Weakness in this muscle can lead to excessive hip drop, which can cause knee pain and other injuries.

2. Efficient Stride: A strong gluteus medius contributes to a more efficient running gait by helping to control leg movement and reduce excessive lateral motion.

3. Injury Prevention: Strengthening the gluteus medius can help prevent common running injuries such as IT band syndrome, runner’s knee, and hip bursitis.

Exercises to Strengthen the Gluteus Medius

1. Side-Lying Leg Raises: Lie on your side with your legs straight. Lift the top leg while keeping it straight, and lower it back down. Perform 3 sets of 15-20 repetitions on each side. If the exercise does not feel hard when you get to the end of your repetitions, you can add a theraband/resistance loop around your thighs or lower legs to add resistance until it feels hard work to complete all the reps per set.

2. Single-Leg Deadlifts: Stand on one leg and hinge at the hips while extending the other leg behind you. Return to standing while focusing on keeping your hips level. Complete 3 sets of 8-10 repetitions on each leg.

3. Lateral Band Walks: Place a resistance band around your thighs just above your knees. With your feet hip-width apart, take small steps to the side, keeping tension in the band. Perform 3 sets of 10-15 steps in each direction.

Conclusion

While the soleus and gluteus medius may not be the most glamorous muscles in the running world, their importance cannot be overstated. By incorporating targeted exercises to strengthen these muscles into your training routine, you can enhance your running performance, improve your stability, and significantly reduce your risk of injury. So, lace up your running shoes, hit the track, and don’t forget to give these unsung heroes the attention they deserve!

Happy running and good luck with the marathon training.

Learn about studying sport and health at the University of Brighton.

References

Bohm, S., Mersmann, F., Santuz, A., et al (2019). The force-length-velocity potential of the human soleus muscle is related to the cost of running. The Royal Society Publishing. 286: 20192560. http://dx.doi.org/10.1098/rspb.2019.2560

Fields, K.B.,  & Rigby, M.D. (2016). Muscular Calf Injuries in Runners. Current Sports Medicine Reports. September/October, 15(5), 320–324

Moore, D., Semciw, A. I., & Pizzari, T. (2020). A systematic review and meta-analysis of common therapeutic exercises that generate highest muscle activity in the gluteus medius and gluteus minimus segments. International journal of sports physical therapy, 15(6), 856.

Semciw, A., Neate, R., Pizzari, T. (2016). Running related Gluteus Medius function in Health and Injury. Journal of Electrotherapy and Kinesology 30, 98-110.

Siedi, A. F., Rolon, A. U., Bernard, N., Bernasconi, J., Palmas, M., Couto, D. A., & Pascual, T. A. (2022). Posterior leg pain: understanding soleus muscle injuries. RadioGraphics, 42(3), 778-788.