When we think about the heart, we imagine the organ in our chest that keeps us alive. But did you know your legs, more specifically your calf muscles, have a heart-like function as well? Experts often call the calf the 'second heart' because it helps keep blood flowing in the right direction, preventing health problems that can creep up silently.
We spoke to Dr Parin Sangoi, Consultant-Interventional Cardiologist, Wockhardt Hospitals, Mumbai Central, who explained the role of calf muscles on our heart health.
Why Is The Calf Muscle Called the Second Heart?
"Our heart circulates blood throughout the body, but gravity makes it difficult for the blood from the legs to flow back to the heart. The calf muscles are here to help. Each time you walk, run, or even curl your feet, the calf muscles tighten and compress the veins, forcing blood upwards towards the heart," said Dr Sangoi.
This pumping action keeps blood from accumulating in the lower legs and lessens the threat of swelling, varicose veins, and even deadly blood clots. Without strong calf muscles, your circulatory system must labour harder, increasing strain on your heart.
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Role of Calf Muscles
The calf is made up of two major muscles. Dr Sangoi explained them in detai
- Gastrocnemius – The large, visible muscle that makes up most of your calf and assists with rapid, forceful movements, such as running and jumping.
- Soleus – A deeper muscle that is important for endurance and posture, particularly when standing for extended periods.
Both these muscles work together to compress veins deep within the leg, pushing blood upward through a network of one-way valves that prevent backflow. This simple mechanism makes a massive difference in maintaining good circulation.
A 2015 computational model published in 2015 found that muscle contractions with venous valves increase venous return by 53% and the superficial venous system decreases refill time by 37%. This measures just how well the calf pump aids circulation.
Why Does It Matter So Much Today?
In today's lifestyle, we sit for hours—at a desk, in a car, or on a couch. Prolonged sitting or standing without movement slows down the calf pump, and this can lead to:
- Swelling of the legs (oedema)
- Varicose veins
- Deep vein thrombosis (DVT)—a dangerous blood clot condition
- Increased fatigue and heaviness in legs
Even small actions like standing up every hour, stretching your calves, or taking short walks can significantly reduce these risks.
Also Read: Want Toned Calves? Simple Exercises You Can Do At Home
How to Keep Your ‘Second Heart’ Healthy
- Walk More: Walking is the easiest and best exercise for calf muscles. Walking keeps the pump moving and increases circulation.
- Do Calf Raises: Stand on your toes, hold for a few seconds, and slowly come down. Repeat 10–15 times. This strengthens your calf muscles and improves venous return.
- Stretch Often: If you sit for long hours, stretch your calves every hour. Point and flex your toes or circle your ankles to keep blood flowing.
- Stay Hydrated: Proper hydration helps maintain good blood viscosity, making it easier for the calf pump to do its job.
- Wear Compression Socks (if needed): These can support circulation during long flights or prolonged sitting periods.
What Happens When the Calf Pump Fails?
"When the calf muscles weaken or remain inactive for long periods, it can lead to chronic venous insufficiency, where blood struggles to flow back to the heart. This, over time, can result in leg ulcers, skin alterations, and painful swelling. In severe instances, clots can move up to the lungs and result in a pulmonary embolism, which is fatal," explained Dr Sangoi.