Calf muscle health and its role in blood circulation

Research highlights the critical role of the calf muscle pump, often referred to as the body’s ‘second heart,’ in maintaining healthy blood circulation. Because blood must travel against gravity to return to the heart through the veins, the contraction of calf muscles is essential to propel blood upward and prevent issues like swollen ankles or venous conditions.

Studies conducted by the Mayo Clinic and other researchers indicate that poor calf muscle function is linked to higher mortality rates and general frailty. Specifically, a 2020 study showed an 18% mortality rate over ten years for those with deficient pumps compared to 6% for those with normal function, while 2024 research suggested reduced efficiency can double the risk of death.

To maintain this vital function, experts recommend regular movement such as walking, running, climbing stairs, or performing heel raises. Additionally, a 2022 study noted that calf exercises, such as raising heels while keeping the toes on the ground, can assist in processing glucose and fats after meals, potentially reducing blood sugar spikes.