Calf Muscles are Your Second Heart
We often think of our heart as the sole engine keeping our blood flowing, delivering oxygen and nutrients to every corner of our body. But did you know your calves play a vital role in this system too? In fact, the calf muscles are sometimes nicknamed the “second heart.”
It’s not just poetic language — this nickname comes from the crucial part your calves play in helping blood travel back to your heart, especially from your lower legs. Let’s explore why.
The Journey of Blood Back to the Heart
Every time your heart beats, it pushes oxygen-rich blood out through your arteries to your body. Once the oxygen is delivered, the blood needs to make the return trip through your veins. Unlike arteries, veins don’t have strong muscular walls that push blood forward. Instead, they rely on several clever mechanisms to keep blood moving in the right direction — one of which is your calf muscles.
When dancers move — pointing and flexing their feet, pushing off the floor, rising onto demi-pointe — their calf muscles contract and squeeze the veins running through them. Think of this action like gently squeezing a tube of toothpaste: the pressure pushes the blood upward toward your heart. It’s like a gentle pumping mechanism, earning the calves their “second heart” nickname.
Without this muscular pump, blood can pool in the lower legs, leading to swelling, fatigue, or even long-term vascular issues.
A Note for Dance Teachers
This message isn’t just for your students—it’s for you and me too. As we progress in our teaching careers, many of us demonstrate less and spend more time standing or sitting while giving corrections. It’s easy for calf strength and circulation to decline without regular movement.
Make a point to keep your own calves strong and active. Incorporate calf raises, ankle mobility exercises, and gentle stretching into your routine. Not only does this help prevent fatigue and swelling during long teaching days, but it also supports your overall cardiovascular health. Remember: your second heart needs training just as much as your dancers!
Beyond Relevés: Smart Ways to Train the Calves
Relevés are a staple in dance, but there’s more to training the calves than simply rising onto demi-pointe. To keep your “second heart” strong and effective, it’s important to train both parts of the calf — the gastrocnemius and the soleus.
Here are some ways to mix things up:
✅Bent-Knee Calf Raises
Stand with feet hip-width apart.
Bend your knees slightly, keeping your torso upright.
Rise onto the balls of your feet and lower slowly. This variation targets the soleus, which is crucial for endurance and circulation, especially during pliés, jumps, and landings.
✅Treading with a Heel Drop
Place the balls of your feet on a book, step, or low block, letting your heels hang off the edge. I like using a half foam roller for this.
Bend one knee as you drop the opposite heel down, then switch sides rhythmically.
This “treading” motion stretches the calves while encouraging circulation. It’s gentle enough for a teaching day but effective for keeping the muscle pump active. You’re not hanging out in a stretch - you’re mobilizing so keep treading smoothly.
✅Rebounding or Gentle Bouncing
Try light bouncing on both feet, either on the floor or on a mini-trampoline if you have one.
Keep it small and springy rather than high jumps. Rebounding boosts calf engagement and circulation without a lot of strain. It’s also fantastic for lymphatic flow.
✅Seated Calf Raises
Sit in a chair with feet flat on the floor.
Press the balls of your feet down, lifting your heels high. Lower slowly.
Seated calf raises isolate the soleus and are perfect for teachers who spend long hours sitting during rehearsals or administrative work.
✅Dynamic Ankle Mobility
Ankle circles, point-and-flex sequences, or alphabet tracing with the toes keep calves supple and help pump blood back to the heart.
Even small “hacks” like rolling through your feet during breaks, rocking gently from heels to balls of the feet, or shifting weight from side to side can keep the calf pump active during teaching days when you’re not demonstrating as much movement.
These variations not only build strength but also support circulation and reduce fatigue — essential for dance teachers who spend hours on their feet or standing still while observing classes.
Let’s honor the ‘second heart’ with some love today!
To your success,
Deborah