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Why Do My Achilles Hurt When I Do Calf Raises?

Published in Achilles Pain Management 5 mins read

Achilles pain during calf raises often signals an issue with the Achilles tendon, most commonly Achilles tendonitis, an inflammation of the tendon. This pain typically arises from a combination of factors, with overuse and insufficient recovery being the leading causes.

The Primary Culprit: Overuse and Inadequate Recovery

When you experience Achilles pain during calf raises, it's frequently because the tendon has been subjected to excessive stress without adequate time to recover and repair. Performing too many high-load calf raises, especially without sufficient rest between sessions, can cause the Achilles tendon to become inflamed.

The intensity of your calf raise exercises directly impacts the recovery period required. Harder, more strenuous workouts demand a significantly longer gap between training sessions to prevent irritation and allow the tendon to heal. For your Achilles tendon to benefit from any strengthening or rehabilitation exercises, it absolutely requires sufficient time to repair and strengthen itself after each workout. Without this crucial recovery phase, the repetitive stress can lead to persistent pain and worsening inflammation.

Other Contributing Factors to Achilles Pain

While overuse is a major factor, several other elements can contribute to or exacerbate Achilles pain during calf raises:

  • Improper Form: Incorrect technique places undue stress on the Achilles tendon. Common mistakes include:
    • Bouncing at the bottom or top of the movement.
    • Not controlling the eccentric (lowering) phase.
    • Using too much weight before mastering the movement.
    • Performing a limited range of motion.
  • Lack of Warm-up and Stretching: Starting calf raises with cold muscles and tendons increases the risk of injury. A proper warm-up prepares the tissue for activity, while regular stretching helps maintain tendon flexibility.
  • Tight Calf Muscles: Chronically tight calf muscles (gastrocnemius and soleus) can pull on the Achilles tendon, increasing its tension and making it more susceptible to pain and injury.
  • Inappropriate Footwear: Shoes that lack proper support, cushioning, or have a worn-out heel can alter your biomechanics and put extra strain on your Achilles tendon.
  • Sudden Increase in Intensity or Volume: Rapidly increasing the weight, repetitions, or frequency of your calf raises without gradual adaptation can overload the tendon. This "too much, too soon" approach often leads to pain.
  • Underlying Medical Conditions: In some cases, pain might be linked to conditions like Achilles tendinopathy (a degenerative condition of the tendon), Haglund's deformity (a bony enlargement on the back of the heel), or even certain types of arthritis.

Recognizing Achilles Tendonitis Symptoms

If your Achilles hurts during calf raises, you might notice additional symptoms indicative of tendonitis:

  • Pain and Stiffness: Often felt in the back of the heel or along the Achilles tendon, especially first thing in the morning or after periods of inactivity.
  • Pain with Activity: Worsens during or after exercise, particularly activities involving jumping, running, or calf raises.
  • Tenderness: The tendon may feel sore or painful to touch.
  • Swelling: Mild swelling or a palpable thickening of the tendon may be present.

Solutions and Prevention Strategies

Addressing Achilles pain involves a multi-faceted approach focusing on rest, proper technique, and gradual strengthening.

Cause of Pain Recommended Solution / Prevention Strategy
Overuse/No Recovery Prioritize Rest & Recovery: Allow adequate time between high-intensity workouts for your Achilles to repair. Gradually increase training load.
Gradual Progression: Slowly increase weight, reps, or frequency. Avoid sudden jumps in intensity.
Improper Form Optimize Technique: Focus on controlled movements, especially the lowering (eccentric) phase. Avoid bouncing. Use a full range of motion appropriate for your current strength. Consider lighter weights to perfect form.
Lack of Warm-up Warm Up Properly: Begin with light cardio (e.g., brisk walking, cycling) for 5-10 minutes, followed by dynamic stretches before calf raises.
Tight Calf Muscles Incorporate Regular Stretching: Perform gentle calf stretches (e.g., wall stretches, stair stretches) daily, especially after exercise, to improve flexibility and reduce tension on the tendon.
Inappropriate Footwear Review Footwear: Wear supportive shoes with good cushioning that fit well. Consider shoes with a slight heel lift to reduce Achilles strain if needed. Avoid worn-out shoes.

Here are practical steps you can take:

  1. Rest and Modify Activity: Temporarily reduce or stop activities that aggravate your Achilles. Allow the tendon to heal. When returning to activity, do so gradually.
  2. Perfect Your Calf Raise Technique:
    • Control the movement: Focus on slow, controlled repetitions, particularly the eccentric (lowering) phase. Lower your heels slowly for a count of 2-3 seconds.
    • Avoid bouncing: Do not use momentum.
    • Start with bodyweight: Master the movement before adding external weight.
  3. Prioritize Recovery: Remember, the harder your calf raises, the longer the recovery period should be. Give your Achilles tendon ample time to repair and strengthen between workouts.
  4. Stretch and Strengthen:
    • Calf Stretches: Incorporate daily stretches for your calf muscles to improve flexibility.
    • Eccentric Calf Raises: Once the acute pain subsides, and under guidance, eccentric calf raises can be a very effective rehabilitation exercise for Achilles tendonitis, as they help strengthen the tendon.
  5. Assess Your Footwear: Ensure your athletic shoes provide adequate support and cushioning. Replace old or worn-out shoes regularly.
  6. Warm-up Thoroughly: Always warm up before any exercise. Light cardio and dynamic stretches can prepare your muscles and tendons.
  7. Listen to Your Body: If you feel pain, stop the exercise. Pushing through pain can worsen the injury.

When to Seek Professional Help

While many cases of Achilles pain can be managed with rest and self-care, it's important to consult a healthcare professional, such as a doctor, physical therapist, or sports medicine specialist, if:

  • The pain is severe or sudden.
  • You experience persistent pain that doesn't improve with rest.
  • There is significant swelling, bruising, or difficulty walking.
  • You suspect a more serious injury, like an Achilles rupture.

Addressing Achilles pain early can prevent it from becoming a chronic issue, allowing you to return to your calf raises and other activities pain-free.