Why does my ankle hurt when I do calf raises?

Ankle pain during calf raises frequently indicates underlying issues with your ankle's flexibility, mobility, or the strength of its supporting muscles. Addressing these core problems can help alleviate discomfort and improve your exercise technique.

Why Does My Ankle Hurt When I Do Calf Raises?

Calf raises, while excellent for strengthening the lower legs, can reveal or exacerbate existing weaknesses and limitations in the ankle joint. Here are the primary reasons you might experience ankle pain:

1. Limited Ankle Mobility or Flexibility

One of the most common culprits is restricted movement in your ankle joint, particularly poor ankle mobility or flexibility. This often refers to limited dorsiflexion – your ability to pull your toes up towards your shin.

• Impact on Calf Raises: When your ankle lacks the necessary range of motion to comfortably lower your heel below the step (during the eccentric phase) or fully extend during the concentric phase, your body compensates. This compensation can put excessive strain on the ankle joint, ligaments, and tendons (like the Achilles), leading to pain. It can also force your foot to roll inward or outward, placing unnatural stress on the joint.

2. Weakness in Supporting Ankle and Foot Muscles

Pain can also stem from weakness in the muscles supporting the ankles and feet. These include:

• Tibialis Anterior: The muscle on the front of your shin, crucial for dorsiflexion and controlling the lowering phase of movements.

• Peroneal Muscles: Located on the outside of your lower leg, they help stabilize the ankle and prevent sprains.

• Intrinsic Foot Muscles: Small muscles within your foot that maintain arch support and provide stability.

• Impact on Calf Raises: If these stabilizing muscles are weak, your ankle joint may become unstable during the movement. This instability can lead to wobbling, poor alignment, and undue stress on the ligaments and tendons, resulting in pain. You might find yourself compensating by gripping with your toes or shifting your weight unevenly.

3. Improper Form and Technique

Even with good mobility and strength, incorrect execution can lead to pain.

• Common Form Errors:

  • Rushing Reps: Not controlling the movement, especially the lowering (eccentric) phase.
  • Excessive Range of Motion: Dropping your heels too far down, hyper-extending the ankle joint beyond its comfortable range.
  • Using Too Much Weight: Overloading the calves and ankles before they are ready.
  • Lack of Control: Bouncing at the bottom or top of the movement.

• Impact on Calf Raises: Poor form places unnecessary strain and shearing forces on the ankle joint, ligaments, and Achilles tendon, significantly increasing the risk of pain or injury.

4. Overuse or Rapid Progression

Doing too many repetitions, too many sets, or increasing the weight too quickly without adequate rest and recovery can lead to overuse injuries.

• Common Conditions: This can manifest as Achilles tendinitis (inflammation of the Achilles tendon), shin splints, or even stress fractures over time if ignored.

5. Previous Injuries or Structural Issues

An old ankle sprain, fracture, or underlying structural issues like flat feet (pes planus) or high arches (pes cavus) can predispose your ankle to pain during calf raises by altering biomechanics and increasing susceptibility to strain.

Solutions and Prevention Strategies

Addressing ankle pain during calf raises involves a multi-faceted approach focusing on improving flexibility, strength, and technique.

1. Enhance Ankle Mobility and Flexibility

Regularly perform stretches and mobility drills to improve your ankle's range of motion.

• Effective Exercises:
  • Calf Stretches: Target both the gastrocnemius (straight-leg calf stretch) and soleus (bent-knee calf stretch). Hold each stretch for 20-30 seconds.
  • Ankle Circles: Slowly rotate your ankle in both clockwise and counter-clockwise directions.
  • Ankle Dorsiflexion Mobilization: Kneel with one foot forward, keeping your heel down, gently push your knee forward over your toes.
  • Foam Rolling: Roll your calves and shins to release muscle tension.

2. Strengthen Ankle Stabilizers

Incorporate exercises that specifically target the muscles supporting your ankle.

• Key Exercises:

3. Master Proper Calf Raise Form

Focus on controlled movements and full, pain-free range of motion.

• Form Tips:
  • Control the Movement: Avoid bouncing. Slowly lower your heels below the step (if using one) for a full stretch, and then slowly push up, squeezing your calves at the top.
  • Focus on the Squeeze: Concentrate on contracting your calf muscles rather than just pushing off your toes.
  • Maintain Alignment: Keep your ankles, knees, and hips aligned. Avoid letting your ankles roll inward or outward.
  • Start with Bodyweight: Perfect your form before adding external weight.

4. Gradual Progression and Listening to Your Body

Avoid increasing the intensity, volume, or weight too quickly.

• Smart Progression: Gradually increase reps, sets, or weight by no more than 10% per week.
• Rest and Recovery: Allow your muscles adequate time to recover between sessions.
• Warm-Up: Always perform a dynamic warm-up before calf raises to prepare your muscles and joints.

5. Consider Footwear and Support

Ensure you are wearing supportive shoes that provide adequate stability. If you suspect structural issues (like flat feet), consult a podiatrist or physical therapist, who may recommend custom orthotics.

6. When to Seek Professional Help

If your ankle pain is persistent, sharp, accompanied by swelling, bruising, or if you have difficulty bearing weight, it's crucial to consult a healthcare professional. A doctor or physical therapist can diagnose the underlying cause and recommend a tailored treatment plan.

By addressing limited ankle mobility, strengthening supporting muscles, and perfecting your calf raise technique, you can significantly reduce or eliminate ankle pain and continue to build strong, resilient lower legs.