This is why your feet hurt during calf raises

Calf raises directly target the muscles in your lower legs. You can perform this exercise with or without weights. Some people develop foot pain during and after calf raises. If you do this, stop raising the calves until you have treated the pain. There are different reasons why your feet may hurt when you raise your calves. It’s a good idea to talk to your doctor about your symptoms if the pain doesn’t go away with some fitness adjustments or rest. What are calf raises? Calf raises are done seated or standing while rising on tiptoes. This forces your lower legs to engage, strengthening your calf muscles. You can also do seated calf raises on a machine at the gym or do standing calf raises holding a dumbbell in each hand to increase resistance. And if you place your toes on an elevated surface, you’ll get a greater range of motion for the exercise. How to do calf raises Stand near a wall with your hands on the wall for added support and balance. Rise onto the balls of your toes as high as possible and tighten your calf muscles at the top of the movement. Slowly and with control, lower yourself back to the floor. Don’t let your heels touch the ground. Repeat for 3 sets of 10 to 12 repetitions. Why You Might Feel Calf Lifts in Your Feet Improper form is one of the most common reasons you feel pain in areas an exercise isn’t supposed to work for. Be sure to do your calf raises with good form, following the instructions above, and avoid common calf raise mistakes. If you’ve perfected your form, you might have weakness in your feet or a foot condition causing your pain. Muscle weakness: If the muscles and tendons in your feet are not used to exercise, they may strengthen along with the muscles in your lower leg. In this case, the pain should feel like a burning sensation from an intense workout during the calf raise and mild discomfort afterward. Plantar fasciitis: This form of inflammation in the soles of the feet can cause pain and soreness in the heel, according to the Cleveland Clinic, including during calf raises. Talk to a doctor or physical therapist about your symptoms. Certain calf stretches can help relieve plantar fasciitis. Hallux rigidus: If you experience pain in your big toe due to calf raises, you may have this arthritic condition that causes stiffness at the base of your big toe, according to the American Academy of Orthopedic Surgeons. You will usually 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, according to the AAOS. What to do if you have foot pain after a calf raise Unless your doctor tells you otherwise, it’s generally a good idea to stop doing calf raises if you feel any pain or soreness. Give your feet time to rest and avoid other strenuous activity, according to Mount Sinai. If your foot pain persists after your workout, try icing the painful area and keeping your feet elevated as much as possible. Make sure you wear shoes that are comfortable and supportive. You can also use an over-the-counter anti-inflammatory medication to temporarily relieve pain. If the pain persists for more than a week or two, or if it comes on suddenly and is severe, see your doctor, according to Mount Sinai. Alternatives to Calf Raises If calf raises hurt your feet, you can try other exercises that work your lower legs, like these calf raise alternatives, including single-leg jumps and sleigh walks. Lower body exercises like squats and lunges will also work your calf muscles, as will full-body workouts like running and walking. More Calf Exercises to Try