Stop activities that trigger or worsen pain (running, jumping, hills, stairs)
Apply ice to the painful area 10–15 minutes, 2–4 times per day for the first 48–72 hours
Use compression and supportive footwear (firm heel cup or supportive shoes)
Avoid stretching into pain; keep range of motion gentle and pain-free
Perform isometric calf holds: stand facing a wall, painful leg behind, press into the floor without moving, 30–45 seconds per set, 4–5 sets per day
Start calf strengthening when pain allows: slow heel raises (straight-knee and bent-knee), 3 sets of 8–12 reps, 3–5 days per week
Progress to heavier loading gradually (increase reps or load slowly over 2–4 weeks)
Consider eccentric heel raises if advised by a clinician and pain is manageable: 3 sets of 10–15 reps, 1–2 times per day
Use a heel lift/orthotic to reduce tendon strain; gradually reduce lift as symptoms improve
Massage/soft-tissue work around the calf (not aggressive direct tendon scraping), 1–2 times per day if tolerated
Take NSAIDs only if safe for you and for a short period; stop if symptoms worsen or you have contraindications
Sleep and daily movement: keep the ankle from being held in extreme flexion for long periods
Seek urgent care if there is sudden “pop,” major swelling, inability to push off, or suspected rupture
See a clinician/physical therapist if no improvement in 1–2 weeks or if pain is severe, persistent, or worsening
Avoid shockwave/ultrasound/cortisone injections unless recommended by a sports medicine or tendon specialist