Stop running, jumping, and other high-impact activity
Reduce walking and stairs as much as possible
Ice the tendon for 15–20 minutes, 3–5 times per day
Use a compression wrap or sleeve if swelling is present
Elevate the foot when resting
Wear supportive shoes with a slight heel lift
Avoid flat shoes, barefoot walking, and worn-out footwear
Take over-the-counter anti-inflammatory medicine only if safe for you
Start gentle calf stretching only if it does not increase pain
Begin pain-free calf strengthening exercises as symptoms improve
Use a heel lift or orthotic if recommended
Cross-train with low-impact options like swimming or cycling if tolerated
Return to activity gradually and only when pain is minimal
Stop any activity that causes sharp or worsening pain
See a doctor or physical therapist if pain is severe, swelling is significant, or symptoms last more than 1–2 weeks
Seek urgent care if you cannot bear weight or felt a sudden pop in the tendon