Rest from running or high-impact activity
Reduce training intensity, distance, and frequency
Apply ice to the painful area for 15–20 minutes several times a day
Use over-the-counter pain relievers if safe for you
Switch to low-impact exercise like swimming or cycling
Wear supportive, well-fitting shoes
Replace worn-out shoes
Use cushioned or shock-absorbing insoles if needed
Stretch calves, Achilles tendons, and lower legs regularly
Strengthen calves, ankles, and foot muscles
Warm up before exercise
Increase activity gradually
Avoid hard or uneven surfaces
Check running form and stride length
Maintain a healthy body weight
See a doctor if pain is severe, persistent, or worsening
Get evaluated if swelling, numbness, or pain at rest occurs