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Sore Calf Muscles Caused by Shoes

Ill-fitting or sky-high shoes can cause a number of unintended consequences besides a few extra blisters. For one, these types of shoes can cause calf pain and cramping that make it difficult to walk and perform other everyday activities. If you are a victim of calf pain caused by shoe problems, there are corrective steps to identify the exact cause of foot pain and identify more comfortable shoes to purchase in the future.

  1. Anatomy

    • Your calf region is made up of two muscle groups: the gastrocnemius and the soleus. Gastrocnemius muscles are found on the back of the knee and attach to the Achilles tendon. Soleus muscles line the area underneath the gastrocnemius muscles and begin at the knee, extending all the way down to the Achilles tendon.

    Causes

    • When people wear very high heels, they are lifted higher on their toes. This contracts the gastrocnemius muscle and puts extra pressure on the ball of your foot. Over time, this pressure and contraction builds, causing the calf to feel sore when taking a shoe off. Because the calf has been contracted for the duration a person wears a high-heeled shoe, actions such as stretching the calf may help to provide some relief from symptoms.

    Stretches to Prevent Calf Pain

    • Stretch your calf muscles by bending down to touch your toes or by reaching for your flexed toes while seated on the ground. In addition to stretching, some people may choose to wear night splints, which help to stretch calf muscles overnight.

    Shoe Recommendations

    • As a general rule, the higher the shoe, the more calf contraction and soreness you will experience later. EverydayHealth.com recommends wearing a shoe no higher than an inch to an inch and a half off the ground to prevent sore muscles. If your shoes are two inches or higher, limit wearing them to shorter amounts of time--not a full work day.

    Rotate Shoes

    • In addition to wearing too-high heels, the calves can become sore from the repetitive motion of wearing a shoe too much at a time. If you wear the same pair of shoes and are on your feet for several days in a row, it is likely you will experience more calf pain than if you alternated shoes worn on a daily or twice-daily basis. For this reason, be sure to utilize various shoes and styles in order to prevent further calf pain and soreness.

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