Written by Melissa Basmaji and Amanda Falcone (Melissa’s business partner at SpOT on Therapy and the best editor)
Melissa Basmaji holds her Master’s Degree in Occupational Therapy and holds certifications in lymphedema therapy and wound care management
February is Heart Health Month, and while we often focus on the heart itself, did you know your calf muscles act as a second heart? Every step you take helps your heart by pumping oxygen-depleted blood back up toward the lungs for reoxygenation.
When you move, your calf muscles contract, pushing blood against gravity. But if you sit or stand too long, blood and toxins can pool in the lower legs, leading to swelling and discomfort. Over time, this can contribute to varicose veins and circulation problems.
💡 Keep your calf muscles strong and active! Simple movements like ankle pumps, toe raises, and walking regularly boost circulation and support heart health. Compression socks can also provide extra help by reducing swelling and assisting weakened veins.
Not All Compression Socks Are Created Equal! 🧦
Did you know that the greatest compression in these socks is at the ankle and gradually decreases toward the top? When purchasing compression socks, the strength is based on the compression grade at the ankle:
✔ 15-20 mmHg – Mild compression (great for daily wear and travel)
✔ 20-30 mmHg – Moderate compression (helps with varicose veins and mild swelling)
✔ 30-40+ mmHg – High compression (for medical conditions and severe swelling)
Stuck Indoors? Try Pool Running! 🌊🏃
Too much snow on the ground? Don’t let winter slow you down! Pool running is a fantastic way to keep your calf muscle pump and circulation strong. The hydrostatic pressure of water provides gentle, even compression on your legs, improving vein health and circulation while reducing strain on your joints.
💦 Water is a full-body compression garment! The deeper you are, the greater the hydrostatic forces, meaning more compressive benefits on your legs and cardiovascular system. Water supports venous return, helping to push blood back toward your heart, reducing swelling, and easing the workload on your veins.
💡 Try running in chest-deep water for maximum circulatory benefits, or stand and perform calf raises in waist-deep water to activate the calf muscle pump with added resistance!
This Heart Health Month, give your “second heart” some love—keep moving, whether on land or in water! ❤️