Rest from the activity that causes pain
Reduce running, jumping, or high-impact exercise
Ice the painful area for 15 to 20 minutes several times a day
Use over-the-counter pain relievers if safe for you
Wear supportive shoes with good cushioning
Replace worn-out shoes
Avoid hard surfaces when exercising
Increase training intensity gradually
Warm up before exercise
Stretch calves, ankles, and feet regularly
Strengthen lower leg muscles
Cross-train with low-impact activities like swimming or cycling
Check and correct running form if needed
Use arch supports or orthotics if recommended
Return to activity slowly after pain improves
See a doctor if pain is severe, persistent, or worsening
Get medical help if swelling, numbness, or pain at rest occurs