Reduce or stop the activity that triggers pain (running, jumping, hills) for 1–2 weeks
Switch to low-impact cardio (cycling, swimming, elliptical) until pain-free
Use ice after activity 10–15 minutes, 1–2 times daily for several days
Do calf stretching daily (straight-knee and bent-knee stretches)
Perform calf strengthening (heel raises, slow eccentric heel drops) 3–4 days per week
Use a gradual return-to-running plan (increase distance/intensity no more than ~10% per week)
Wear supportive, well-cushioned shoes; replace worn-out shoes
Consider over-the-counter orthotics or arch supports if you have flat feet or overpronation
Try supportive taping or braces if they reduce symptoms
Use compression socks or sleeves during activity if they help
Maintain adequate footwear and avoid running on hard or slanted surfaces
Improve training mechanics (shorter stride, avoid sudden speed/volume changes)
Address contributing factors (tight hips/ankles, weak glutes/core, poor footwear) with targeted mobility/strength work
Consider anti-inflammatory or pain-relief options if appropriate for you (follow label directions or clinician guidance)
Seek evaluation from a clinician or physical therapist if symptoms persist beyond 2–3 weeks or worsen
Get assessed urgently if you have focal bone tenderness, significant swelling, redness, numbness, or pain that continues at rest