Calf Raises, Not Cupcakes: How Strengthening Your Soleus Muscle Can Sweeten Your Blood Sugar

Exercise is a cornerstone in managing blood sugar levels, and while many focus on the major muscle groups, the soleus muscle's role in this regard is often overlooked. The soleus, a powerful calf muscle, plays an important role in stabilizing the ankle and is heavily involved in activities such as walking and standing.

Research led by the University of Houston, Health and Human Performance called the soleus muscle a 'special' muscle. Their research, published in the journal iScience, found that soleus pushups help sustain metabolic activities and blood sugar regulation.

Benefits of Soleus Muscle Exercises

Here's how exercising the soleus muscles can help lower blood pressure:

1. Improved insulin sensitivity: Engaging the soleus in exercises like calf raises or heel drops increases insulin sensitivity, making cells more responsive to insulin and improving glucose uptake.
2. Enhanced Blood Circulation: Soleus exercises stimulate blood flow, helping in the efficient transport of glucose and oxygen to cells throughout the body, thereby promoting better blood sugar regulation.
3. Caloric expenditure: Working the soleus contributes to overall caloric expenditure, supports weight management and reduces the risk of insulin resistance.
4. Postprandial blood sugar spikes: Incorporating soleus-focused activities, especially after meals, helps reduce postprandial blood sugar spikes. Consider taking a short walk or sit-down heel raise after dinner.

Soleus muscle exercises to lower blood sugar

Soleus exercises are generally low-impact and can be easily incorporated into daily routines, making them accessible to individuals of various fitness levels. Here are some exercises that engage the soleus muscle:

1. Calf Raises: Stand with feet hip-width apart and lift your heels off the ground by rising onto the balls of your feet. Hold for a moment before lowering back down.
2. Heel Drops: Stand on an elevated surface (like a step) with the heels hanging off the edge. Lower your heels to step level and then lift back up.
3. Seated heel raises: Sit comfortably with feet flat on the floor. Lift your heels off the ground with your toes pointing toward the ceiling and then lower them back down.