Exercise is a cornerstone in the management of blood sugar levels, and while many focus on major muscle groups, the role of the soleus muscle in this context is often overlooked. The soleus, a powerful calf muscle, plays a vital role in stabilising the ankle and is heavily involved in activities like walking and standing.
Research led by Health and Human Performance, University of Houston, called the soleus muscle the ‘special’ muscle. Their research published in the journal iScience, found that soleus pushups help sustain metabolic activities and blood sugar regulation.
Benefits Of Soleus Muscle Exercises
The 2009 edition of Flaps and Reconstructive Surgery stated that the soleus muscle is located in the calf, running from the knee to the heel. Its primary function is to help flex the ankle, allowing us to stand, walk, and maintain balance. The soleus is predominantly composed of slow-twitch muscle fibres, making it well-suited for endurance activities.
Here’s how soleus muscle exercises can help lower blood pressure:
- Improved Insulin Sensitivity: Engaging the soleus in exercises like calf raises or heel drops enhances insulin sensitivity, making cells more responsive to insulin and improving glucose uptake.
- Enhanced Blood Circulation: Soleus exercises stimulate blood flow, aiding in the efficient transport of glucose and oxygen to cells throughout the body, thereby promoting better blood sugar regulation.
- Caloric Expenditure: Working the soleus contributes to overall caloric expenditure, supporting weight management and reducing the risk of insulin resistance.
- Post-Meal Blood Sugar Spikes: Incorporating soleus-focused activities, especially after meals, helps mitigate postprandial blood sugar spikes. Consider taking a short walk or performing seated heel raises post-dinner.
Soleus Muscle Exercises to Lower Blood Sugar
Soleus exercises are generally low-impact and can be easily incorporated into daily routines, making them accessible for individuals of varying fitness levels. Here are some exercises that engage the soleus muscle:
- Calf Raises: Stand with feet hip-width apart and lift your heels off the ground, rising onto the balls of your feet. Hold for a moment before lowering back down.
- Heel Drops: Stand on an elevated surface (like a step) with heels hanging off the edge. Lower your heels below the level of the step and then lift back up.
- Seated Heel Raises: Sit comfortably with feet flat on the floor. Lift your heels off the ground, pointing your toes towards the ceiling, and then lower them back down.
Whether you're aiming to prevent diabetes or seeking additional strategies to complement your existing routine, incorporating soleus exercises is a step toward improved metabolic health. As always, it's advisable to consult with healthcare professionals before making significant changes to your exercise routine, especially if you have existing health conditions.