Every step taken, every stretch made, a hidden muscle in the legs is hard at work. It doesn’t just help with balance or movement; it supports one of the body’s most vital systems, circulation. Experts even call it the “second heart” because of the way it keeps blood flowing smoothly through the body. Yet, most people don’t pay attention to it until fatigue, cramps, or swelling appear. Understanding how this muscle works and keeping it strong could make all the difference to long-term vascular health.
Why is the calf muscle called the ‘second heart ’
The calf isn’t just a muscle for walking or running. Vascular specialists often describe it as the body’s “second heart” because of its crucial role in pushing blood back up toward the heart against gravity.When the calf muscles contract, they squeeze deep veins in the legs, working like a natural pump. This action helps prevent blood from pooling in the lower limbs and supports the heart in maintaining smooth circulation. A 2021 review in the NIH highlighted that strong calf muscles improve venous return and reduce the risk of chronic venous insufficiency, a condition where blood flow from the legs slows down.
Nowadays, when people are more sedentary, spend most of their time in offices, and do not move, the symptoms of venous insufficiency, such as the heaviness of the legs, swelling of the ankle, varicose veins visible, and cramping, grow more frequent, even in young adults. Poor muscle tone, less movement and weak calves decrease the efficiency of this second heart. This may over time predispose to the occurrence of venous disorders and deep vein thrombosis, particularly among people with extensive desk work, who stand a lot of work, or travel a lot or those who are at risk due to gene predisposition.
Dr.Aashish Chaudhry, Managing Director & Head- Orthopaedics & Joint Replacement, Aakash healthcare
Simply put, every time one walks, climbs stairs, or even rises on tiptoe, the calves help the heart circulate blood through the body.
Walk more, but walk smart
Walking is the simplest way to train the calf pump, but pace and posture matter. Brisk walking, at least 30 minutes a day, activates the soleus muscle (the deep calf muscle that pumps blood most efficiently).
One of the earliest red flags is muscle spasms, especially in the calves or eyelids. This happens because magnesium helps regulate muscle contraction. Without enough of it, muscles tighten and struggle to relax.
Experts recommend walking on varied surfaces or slight inclines to fully engage the muscle. Flat walking helps endurance, while uphill walking boosts strength and blood flow.
Try seated heel raises during desk work
For those who sit for long hours, calf inactivity can lead to sluggish blood flow. Doing simple seated heel raises every 30 minutes can significantly improve lower leg circulation and oxygen delivery.
Strong calf muscle can help lower blood sugar by increasing glucose uptake and improving metabolic regulation, with a simple exercise like calf raises being effective at reducing post-meal spikes. The soleus muscle in the calf is a key muscle for this, as it can sustain high levels of oxidative metabolism for hours, helping the body use sugar more efficiently.
Dr (Prof) Raju Vaishya, senior consultant, orthopaedic, joint replacement & arthroscopic surgery, Indraprastha Apollo Hospital
Don’t skip calf strength training
While gym routines often focus on bigger muscles, calf training is frequently neglected. Yet, resistance exercises like standing calf raises, skipping rope, or using a stair stepper help maintain calf tone and pump function.
Image credits: Getty Images
Sports medicine research shows that strong calves improve venous pressure and reduce leg fatigue. Just two to three sessions a week can make a measurable difference in circulation and stamina.
Stay hydrated and stretch
Dehydration thickens the blood, making it harder to circulate efficiently. Adequate hydration helps the calf muscle contract smoothly and prevents cramps. Stretching, especially after long hours of sitting or standing, keeps the calf flexible and improves blood vessel elasticity.Experts suggest simple wall stretches or yoga poses like “Downward Dog” to lengthen and relax the muscle fibers that support venous flow.
Pay attention to footwear and posture
High heels or tight shoes limit ankle movement, weakening the calf’s pumping action over time. Orthopedic studies show that shoes with a small heel drop (2–4 cm) support natural calf engagement without strain.Maintaining upright posture also matters. When standing tall with slightly bent knees, the calf muscles activate more efficiently, aiding both comfort and blood flow.The calf muscle is more than a structural support; it’s a silent, second heart that keeps the circulatory system working efficiently. Keeping it active through walking, stretching, and strength work is a simple but powerful way to prevent fatigue, swelling, and long-term vascular issues.Healthy calves don’t just improve leg strength; they protect heart health from the ground up.Disclaimer: This article is for informational purposes only and should not replace medical advice. People with circulation issues, leg swelling, or heart conditions should consult a healthcare professional before starting new exercises or routines.
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