Strengthening your "second heart"

One of the most vital aspects of our overall health is blood flow, also called the vascular system—the arteries, veins, and capillaries that deliver oxygen and nutrients to our tissues and remove waste products.

Without proper blood flow, however, toxins can build up in the lower legs. That happens when our veins aren’t working effectively against gravity to push the blood up and out of our feet and ankles. 

This is called “venous insufficiency,” which includes varicose veins. The toxic build-up can cause inflammation, achiness, swelling, and other symptoms.

One key way to improve your blood flow is to maintain strong calf muscles by walking. Each time your calf flexes, it acts as a pump to push blood up and out of your legs. That’s why doctors refer to the calf muscle as “the second heart.”

If you’ve been somewhat sedentary this winter and are excited about getting outside to walk again, take it slowly. Doing too much too soon can cause muscle soreness, which might discourage us from walking again.

Instead, a walk around the block is a good start or, if you can, try 2,000 steps. Then increase to 2,200, then 2,400, working up to your goal. This gradual approach allows you to strengthen your calf muscles without pain, which boosts blood flow and reduces inflammation.

However, if any of the following symptoms are preventing you from walking regularly, please give our office a call:

• leg pain or swelling
• heaviness or fatigue
• itching, tingling or burning
• inflammation
• skin discoloration
• restless legs syndrome.

Dr. Sonja Stiller is a diplomat of both the American Board of Emergency Medicine and the American Board of Venous and Lymphatic Medicine and the UIP 2023 lead chair for scientific abstracts. She is the founder of the Center for Advanced Vein Care and Elite Vascular Wellness, a Tier 1 provider with Lake Health Hospital System. The center is at 7200 Mentor Ave. in Mentor. For an appointment, call 440-710-1140 or visit YourHealthyVeins.com.