Sore Feet During Calf Raises? Here’s Why

This Is Why Your Feet Hurt During Calf Raises

This Is Why Your Feet Hurt During Calf Raises
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Calf raises are exercises that target muscles in your lower legs, and you can do them with or without weights. If you develop sore feet during or after calf raises, stop doing the exercise until you treat the pain.

There are a few different reasons why your feet might hurt when doing calf raises. It’s a good idea to talk to your doctor about your symptoms if the pain doesn’t go away with some form adjustments or rest.

What Are Calf Raises?

You can do calf raises while sitting or standing by rising onto the balls of your feet. This forces your lower legs to engage, strengthening the muscles of your calves.

If you perform them while standing, you can hold a dumbbell in each hand to increase the resistance. If you position your toes on an elevated surface, you may get a greater range of motion for the exercise.

Steps for doing calf raises while standing, according to Mayo Clinic, are as follows:

  • Stand with your feet shoulder-width apart, with your arms hanging straight down.
  • If you are using dumbbells, hold one in each hand.
  • Rise up on the balls of your feet as high as you can go and squeeze your calf muscles at the top of the movement.
  • Slowly and with control, lower back down to the ground. Don’t allow your heels to touch the ground, and ensure your back and knees are straight.
  • Complete 12 to 15 repetitions.

You can also do calf raises while sitting on a machine in the gym.

Why Your Feet Might Hurt After Calf Raises

Improper form is one of the most common reasons you feel pain in areas that an exercise isn’t intended to work. Check your technique to ensure you are not putting too much stress on one foot, curling your toes, or bending something you should not.

If your form is correct, your foot pain could be the result of weakness in your feet or another foot condition. These may include:

  • ‌Muscle Weakness If the muscles and tendons of your feet are not used to exertion, they might strengthen along with the muscles of your lower leg. In this case, the soreness should feel like the burning sensation from a tough workout during the calf raises and a minor discomfort afterward.
  • ‌Plantar Fasciitis‌ According to Cleveland Clinic, this inflammation of the plantar fascia could cause heel pain, pain on the bottom of your foot, and general foot soreness — including during calf raises. Talk to a doctor or physical therapist about your symptoms. Certain calf stretches may help alleviate plantar fasciitis.
  • Metatarsalgia Pain in the ball of your foot, where your weight rests during calf raises, may be the result of this condition. Pressure on this area can cause inflammation that may make moving difficult, notes Mayo Clinic.
  • ‌Hallux Rigidus If you have pain in your big toe after calf raises, you could have this arthritic condition that causes stiffness at the base of your big toe, according to the American Academy of Orthopaedic Surgeons. You’ll typically feel this pain at the top of the joint during activity. If you have flat feet or bunions, you may be more likely to develop a stiff big toe.

How to Treat Foot Pain After Calf Raises

It's generally a good idea to stop doing calf raises if you experience soreness or pain. Give your feet some time to rest and avoid other strenuous activities. Talk to your doctor about the treatment plan that works best for you and when you might be able to resume exercise.

Mount Sinai notes that treatment options for foot pain include:

  • Icing your foot
  • Over-the-counter pain relievers, when safe and appropriate
  • Keeping your foot elevated
  • Wearing comfortable and appropriate shoes with arch support

If the pain persists for more than a week or two, or if it comes on suddenly and is severe, see your doctor.

Alternative Exercises to Calf Raises

If calf raises hurt your feet, you can try other exercises to build lower-leg strength, including:

  • Single-leg jumps
  • Sled marches
  • Stair climbs
  • Squats
  • Lunges
  • Running
  • Walking

Stop these exercises if they also cause pain, in your foot or elsewhere.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Scott Haak, PT, DPT, MTC, CSCS

Medical Reviewer

Scott Haak, PT, DPT, has been a member of the Mayo Clinic staff since 2000. Dr. Haak serves as faculty for the Sports Medicine Fellowship program at Mayo Clinic Florida. He is certified by the NSCA (National Strength and Conditioning Association) as a CSCS (Certified Strength and Conditioning Specialist), is a Certified USA Weightlifting Coach and Certified USA Football Coach, and possesses a MTC (Manual Therapy Certification) from the University of St. Augustine for Health Sciences.

Haak is an exercise enthusiast and enjoys running, weightlifting, and sports performance training. He is the president and director of coaching of a youth tackle football organization, JDL Providence Football, and currently coaches high school football and weight lifting.

Serena Styles

Author

Serena Styles is a Colorado-based writer who specializes in health, fitness and food. Speaking three languages and working on a fourth, Styles is pursuing a Bachelor's in Linguistics and preparing to travel the world. When Styles isn't writing, she can be found hiking, cooking or working as a certified nutritionist.