Increase running distance, speed, and intensity gradually
Warm up before exercise
Cool down after exercise
Wear properly fitted, supportive shoes
Replace worn-out running shoes
Run on softer surfaces when possible
Avoid sudden changes in training routine
Strengthen calves, ankles, and lower legs
Stretch calves and lower legs regularly
Cross-train with low-impact activities
Maintain a healthy body weight
Use proper running form
Rest when pain starts
Avoid overtraining
Check for foot issues such as flat feet or high arches
Use orthotics if recommended by a professional