How Calf Raises Balance Blood Sugar

Did you know that doing calf raises after a meal can decrease the blood sugar spike by around 30-50%?

That is a significant finding!!

Researchers found that a muscle that makes up our calf area, our soleus muscle, prefers using glucose rather than glycogen for energy.

What does that mean?

Glycogen is stored glucose.

While glucose is sugar that is currently in your bloodstream.

⛽️ The benefit of using glycogen is that because it is stored fuel, our muscles are less likely to run out of it.

For that reason, many muscles utilize glycogen as a source of energy.

🍎However, researchers at the University of Houston found that our soleus muscle prefers to utilize glucose (the sugar floating in our bloodstream) for fuel. For that reason, it is a perfect companion to help lower blood glucose levels after a meal.

One of the hardest parts of balancing blood sugar is it can spike high after a meal (especially if we aren’t moving) and cause a crash later in the day.

Implementing a “soleus push-up” can help decrease that spike.


Here’s how to do one:

While seated, keep your legs at a 90 degree angle.

Then, simply, raise your heels off the ground while keeping the balls of your feet on the floor.

You could do 10-12 repetitions 3 times.

It’s a great addition to a day where you are seated a lot!!

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However, here’s how I recommend to utilize the amazing benefit of our calf muscles:

Do standing calf raises.

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Unless you are physically incapable, we should stand and do calf raises to reap even more benefits.

Standing calf raises can help you balance blood sugar, as well as:

Build strong ankles

Support balance

Strengthen your feet and toes

Promote blood and lymph flow

Prevent injuries related to walking or running

*As a side note, this is a wonderful reminder that every little bit helps. You can implement small, consistent changes that will benefit your life.

This is why for many of my clients who aren’t walking much at the moment, we implement calf raises to promote strength and avoid neglecting that amazing muscle!

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***As a double reminder, this is highlighting one research study. However, walking, doing push-ups, using a trampoline, or doing any movement that uses your muscles after a meal will help you to avoid an excessive blood sugar spike.

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Let’s stay active. Build muscle. And promote your ability to age well and prevent disease. Turns out calf raises can be a part of that, too!