Rest from activities that worsen pain
Reduce running, jumping, and hill work
Apply ice for 15 to 20 minutes several times a day
Use over-the-counter pain relievers if safe for you
Wear supportive shoes with a slight heel lift
Avoid barefoot walking and flat, unsupportive footwear
Do gentle calf stretching once pain starts to improve
Do eccentric calf strengthening exercises
Gradually return to activity
Cross-train with low-impact exercises like swimming or cycling
Consider physical therapy
Use a night splint if recommended
Use orthotics if foot mechanics contribute to symptoms
Seek medical care if pain is severe, swelling is significant, or symptoms do not improve
Get urgent care if you cannot bear weight or suspect a tendon rupture