The second heart......

The calf muscles are often called the body’s “second heart” because of their vital role in circulating blood, particularly from the lower limbs back to the heart. Located at the back of the lower leg, the calf is made up primarily of two muscles, the gastrocnemius and the soleus. Together, they form a powerful pumping system that supports the cardiovascular system, especially when a person is standing or walking.

Unlike the primary heart, which continuously pumps blood throughout the body, veins in the legs must work against gravity to return blood upward. This is where the calf muscles come in. When they contract, such as during walking, standing up, or even subtle movements, they squeeze the deep veins in the legs, pushing blood back toward the heart. Small one-way valves in the veins prevent blood from flowing backward, ensuring efficient circulation. This mechanism is known as the “calf muscle pump,” and its effectiveness is why the calves are likened to a second heart.

Maintaining a strong and active calf muscle pump is especially important. As people age, muscle mass and strength naturally decline, and periods of inactivity may increase. This can lead to poorer circulation, swelling in the lower legs, and a higher risk of conditions such as deep vein thrombosis (DVT). Therefore, keeping the “second heart” healthy is key to overall wellbeing.

There are several practical ways that we can improve the function of the calf muscles. One of the simplest is regular walking. Even short, frequent walks help activate the calf muscle pump and encourage blood flow. For those with limited mobility, seated exercises, such as lifting the heels off the ground repeatedly (heel raises), can mimic this pumping action effectively.

Whilst you are reading this, give it a try.

Stretching is also beneficial. Gentle calf stretches improve flexibility and prevent stiffness, making it easier to stay active. For example, standing facing a wall and pressing one heel into the ground while leaning forward can help maintain muscle elasticity.

Strength training, adapted to individual ability, is another valuable approach. Simple exercises like standing or seated calf raises can gradually build muscle strength. These can be done while holding onto a stable surface for balance, making them safe for most

In addition, avoiding long periods of sitting or standing still is crucial. Everybody should aim to move their legs regularly by flexing the ankles, rotating the feet, or taking short movement breaks every hour.

In summary, the calf muscles play a crucial role in helping blood circulate efficiently, earning them the nickname “second heart.” By staying active, incorporating simple exercises, and avoiding prolonged inactivity, we can strengthen this important system and support overall cardiovascular health.

A seated yoga class is a great way to improve overall strength and flexibility and many of the movements will target the second heart.