Rest from running, jumping, and high-impact activity
Apply ice to the painful area for 15–20 minutes several times a day
Use compression with an elastic wrap or compression sleeve
Elevate the leg when resting
Take over-the-counter pain relievers if safe for you
Reduce training intensity and mileage gradually
Replace hard-surface workouts with low-impact exercise
Wear supportive, well-fitting shoes
Replace worn-out shoes
Use arch supports or orthotics if needed
Stretch and strengthen the calves, ankles, and feet
Warm up before exercise
Avoid sudden increases in activity
Check running form and cadence
Maintain a healthy body weight
Return to activity slowly after pain improves
See a healthcare professional if pain is severe, persistent, or worsening
Seek urgent care if there is swelling, redness, numbness, or inability to bear weight