Did you know that the calf muscle is known as your second heart? I had never heard of this until recently, so I went down a rabbit hole to learn more about how important the calf is to your overall health.
How the Calf Muscles Boost Circulation
When the calf muscles, comprising the gastrocnemius and soleus, contract, they squeeze the veins within them, pushing blood upward against gravity. This mechanism, known as the muscle pump, is crucial during prolonged periods of standing or sitting. Without the calf muscles' assistance, our heart would have a harder time circulating blood efficiently throughout our body.
A study published in the Journal of Biomechanics in November 2014 found that individuals with chronic heart failure had significantly smaller calf muscles compared to those with healthy hearts.
Why Calf Health Matters
Maintaining strong and flexible calf muscles isn't just about aesthetics or athletic performance. It's also about overall health. Weak calves can lead to poor circulation, increasing the risk of conditions like deep vein thrombosis (DVT). Furthermore, strong calves improve your balance and stability, reducing the risk of falls and injuries, especially as you age.
Muscle atrophy, a natural part of aging, is often exacerbated by a sedentary lifestyle. When calf muscles aren't regularly used, they shrink, making it harder for them to push blood through the veins. This increased strain on the cardiovascular system heightens the risk of heart disease
Strengthening Your Calves: Key Exercises
To harness the full benefits of your second heart it's essential to keep your calf muscles strong and flexible. Walking is one of the best and easiest exercises for your calves. Each step activates the calf muscles, promoting healthy blood flow. To avoid prolonged periods of inactivity, make a habit of standing or walking for at least five minutes every hour. Incorporate mini walks throughout the day to keep your soleus muscles and blood pumping effectively.
The Myoscraper is an excellent tool to help increase blood flow, break down any muscle tissue adhesions, and help the onset of varicose veins. It also helps to speed up recovery if you have injuries you haven't recovered from.
The Yoback helps provide the greatest calf stretch on the planet, and that's not an exaggeration! Here are some effective exercises you can do on the Yoback that can help.
1. Calf Raises
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- How to Do It: Stand on two pieces of the Yoback with your feet shoulder-width apart. Slowly raise your heels off the ground, balancing on the balls of your feet. Hold for a few seconds, then lower your heels back down, hold for a few seconds and repeat.
- Reps: 3 sets of 15-20 repetitions
- Benefits: Improves calf muscle strength and endurance.
2. Calf Stretch (Also great if you have a standing desk)
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- How to Do It: Place your right foot on a single Yoback piece, with your toes on the top of the curve and your heel at the bottom. Gently lean into the stretch either with a straight knee or a micro bend to take some pressure off your knee.
- Reps: Hold each stretch for around 30 seconds
- Benefits: It also targets the soleus and Achilles muscles, which are crucial for maintaining posture and walking.
3. Ankle Dorsi and Plantar Flexion
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- How to Do It: Sitting on the ground with your legs straight out in front of you, place a Yoback piece under each calf. Then wrap a belt, towel or resistance band around your ankle, and use the resistance to point and flex your feet slowly. The added height from the Yoback allows for a greater range of motion.
- Duration: 20-30 reps
- Benefits: Enhances cardiovascular health and calf muscle endurance.
4. Downward Dog
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- How to Do It: If you struggle to get your heels to the ground in downward dog, try this. Place 2 Yoback pieces around shoulder's width apart and put your hands on top. Then, lift up your hips from a press-up position to make an upside-down V with your body. The raised platform for your hands should make it easier for you to get your heels to touch the ground (or at least closer!)
- Duration: Hold for 30 seconds
- Benefits: Stretches and strengthens the calves, improving flexibility.
5. Heel Raised Squats
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- How to Do It: Although this is mainly a quad exercise, your raised heels help provide more ankle mobility, leading to more flexibility and mobility in your calves. With two Yoback pieces on the floor hip-width apart, stand on each piece with your heels at the top and your toes touching the floor. Brace your core, keeping your chest up, then push your hips back, and bend your knees going as low as is comfortable. Then drive through your heels to come back to standing and repeat.
- Duration: 2 sets of 20 reps to start
- Benefits: Stretches and strengthens the quads, calves and ankles, improving flexibility and mobility and building strength.
