Rest from running, jumping, and high-impact activities for several days to a couple weeks
Switch to low-impact cross-training (cycling, swimming, elliptical)
Apply ice to the painful area 15–20 minutes, 3–5 times per day for the first few days
After pain calms, use heat before activity and ice after activity if soreness persists
Stretch calves and the soleus 2–4 times per day
Do calf stretches against a wall, keeping the knee straight and then bent
Strengthen the lower legs (tibialis anterior, calves, glutes) with exercises like:
Tibialis raises (heel-to-toe raises)
Calf raises (straight-knee and bent-knee)
Toe yoga and short-foot exercises
Hip abduction and bridge variations
Perform eccentric calf strengthening (slow lowering) 2–3 times per week once tolerated
Use proper footwear with good arch support and cushioning
Replace worn shoes; consider supportive insoles if needed
Avoid running on cambered surfaces and uneven ground
Reduce training volume and intensity; increase mileage gradually (no big jumps)
Shorten stride length and avoid overstriding
Consider temporary gait changes or a walk-run interval while symptoms improve
Maintain adequate recovery sleep and nutrition
If pain is present during activity, scale back immediately
Gradually return to running only when pain is minimal or absent during and after workouts
Seek physical therapy for a tailored plan if symptoms persist beyond 2–4 weeks
See a clinician promptly if pain is focal and worsening, you have swelling, numbness, or inability to bear weight (possible stress fracture)