The calf muscles, known as the "second heart," pump blood that has reached the lower body back to the heart. This means that healthy calf muscles are essential for good blood circulation. However, modern people tend to sit for long periods, which can impair blood flow in the lower body. Here, we explore ways to strengthen the calf muscles.

 

◇ Sitting for a long time makes blood clots more likely to form

 

If you sit for a long time without moving your legs, your calf muscles cannot properly pump blood. As a result, you may experience heavy and numb legs. Thin capillaries may become visible, and cramping can occur. When activity levels are insufficient and blood circulation slows down, blood clots, which are solidified blood masses, can form. While swelling or pain caused by blood clots is also a concern,

 

A blood clot that forms in the calf and travels through the blood vessels to block the pulmonary artery can lead to a pulmonary embolism, which is more serious. In patients with pulmonary embolism, the blood clot blocks the pulmonary artery where oxygen exchange occurs, making it difficult to breathe. They may experience sharp chest pain or even fainting and cardiac arrest.

◇Getting up intermittently

 

To prevent health deterioration caused by sitting for long periods, the best alternative is to stand up frequently. Just getting up from sitting can stimulate the thigh, knee, hip, and calf muscles.

 

It is recommended to stand up and move around, such as working while standing, doing tiptoe exercises, or going to the bathroom, at least once every 30 minutes to an hour. Especially, performing tiptoe movements by raising the heels causes muscle contraction and compression of the veins, which helps venous blood return to the heart more quickly.

 

◇ Strengthen calf muscles with 'Calf Raises'

 

You can perform exercises to move your calf muscles while sitting. This involves repeatedly lifting and lowering your heels. This is called 'Seated Calf Raise.' First, adjust the chair height so that your knees are at a 90-degree angle. Point your toes in a straight line. Place a heavy object, like a book, on your knees and raise your heels as high as possible to contract your calf muscles.

 

From now on, do not let your heels drop heavily onto the ground; instead, feel the contraction of your muscles and lower your heels only until they are about to touch the ground but do not actually make contact. Repeat lifting and lowering your heels about 5 to 8 times.

 

◇Massage before sleeping

 

Massaging the calf muscles also helps improve blood circulation. When massaging the calf muscles, the direction of kneading should be from bottom to top, and apply gentle pressure with slight stimulation.

 

First, use the palm of your hand to stroke from the Achilles tendon to behind the knee.

Press firmly with your thumb along the inside of your calf (from the ankle bone toward the inside of the knee).

Raise your knee and press the middle part of the Achilles tendon and the back of the knee with both hands.

Then, press on the outer side of the calf (from the ankle bone towards the outside of the knee).

Calf massage should be performed by repeating each movement 5 to 10 times before going to sleep.

 

 

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Calf massage before falling asleep

It would be helpful to do it together while stretching.

 

Make sure to remember and do it.

They say it's the second heart of the calf.