Calf & Toe Raises: Small Moves with Big Benefits

kellievarlet
Sep 16
3 min read

When it comes to movement, sometimes it’s the simple exercises that deliver the biggest impact. Calf raises and toe raises may look basic, but the science shows they play a powerful role in supporting circulation, lymphatic drainage, and overall leg health.

These small movements can do more than tone your calves — they help keep your body’s “second heart” (the calf muscle pump) working well, assisting blood and lymph fluid as they move back toward the heart. This helps reduce swelling, improve energy, and keep you feeling strong on your feet.

Let’s look at what the research says.

📚 Key Studies & Findings

1. Calf Muscle Training and Lymphoedema

Akgul et al. (2025) – Lymphoedema Education Solutions

This study compared manual lymphatic drainage and bandaging with and without calf muscle exercise training in people with lower limb lymphoedema. The results showed that when calf muscle training was added, participants had:

Improved muscle strength
Better functional capacity
Reduced swelling (measured through tissue analysis)
Improved quality of life

👉 The takeaway: Calf exercises help the body drain excess fluid more effectively and reduce discomfort.

2. The Foot & Calf Pump Connection

Heather Barnhart (2024) – MDPI

This review explained the anatomy of the foot and calf pumps and how essential they are for moving both blood and lymphatic fluid. The calf pump, activated by movements like calf raises, toe lifts, and walking, plays a crucial role in preventing pooling and supporting lymphatic health.

👉 The takeaway: Every step, lift, or rise onto your toes is helping to keep your circulation and lymphatic system flowing smoothly.

3. Toe & Ankle Exercises Boost Venous Return

Guth et al. (2017) – Europe PMC

Researchers used Doppler ultrasound to measure how different ankle and toe exercises affected venous blood flow. Movements such as toe extension, heel lifts, and combinations significantly increased blood flow velocity compared with resting.

👉 The takeaway: Calf and toe raises aren’t just good for strength — they physically speed up how fast blood and fluids move through your legs.

4. Exercise for Chronic Venous Insufficiency

Padberg, Johnston & Sisto – ClinicalTrials.gov

In a trial involving people with chronic venous insufficiency (CVI), structured exercise programs with calf strengthening, ankle mobility, and walking improved:

Calf muscle pump function
Calf strength
Ankle mobility
Clinical symptoms of venous insufficiency

👉 The takeaway: Targeted lower leg exercise helps improve function and reduce symptoms in people with circulation issues.

5. Calf Muscle Training vs. Breathing Training in CVI

JVS Venous

This study compared inspiratory (breathing) muscle training with calf muscle training in people with CVI. Both were combined with compression therapy. Results showed calf muscle training improved venous refilling time, reduced edema, eased pain, and improved quality of life.

👉 The takeaway: Calf muscle work is not just “nice to have” — it’s a measurable, proven way to improve leg health and wellbeing.

✅ What This Means For You

The science is clear: calf raises and toe raises are more than simple strengthening exercises. They:

Reduce swelling and heaviness in the legs
Improve circulation and lymphatic drainage
Support ankle mobility and balance
Help manage conditions like lymphedema and venous insufficiency

And the best part? You can do them anywhere — in the kitchen, at your desk, or even while brushing your teeth.

💡 How You Might Try This

“Recent studies show that strengthening the calves with raises helps reduce swelling and fluid build-up — it isn’t just about muscle tone, it’s about supporting your body’s drainage systems.”
“Your calf muscles act like a pump, helping blood and lymph fluid flow back up. Even a few sets of raises can make a big difference.”
“For anyone dealing with swelling or leg discomfort, combining calf muscle work with other simple supports can bring real relief.”

✨ Next time you’re standing in the kitchen or waiting in line, add in a few calf or toe raises. Science says your legs — and your lymphatic system — will thank you!

✨ These small steps can truly lead to big shifts — and they’re so easy to weave into your day. Whether you’re brushing your teeth, waiting for the kettle, or standing at the sink, calf raises are a simple yet powerful way to support your body’s circulation and wellbeing.

💜 Want to see an example in action?👉 Come visit me on Facebook or Instagram and watch the reel where I show you exactly how I incorporate these moves into daily life.

Let’s keep moving with purpose — your legs (and lymphatic system) will thank you!

With strength and support,

Kellie Varlet 💜

Book a coaching session and let’s restore, renew, and move forward together 💫