Stop the activity that caused the strain
Rest the calf and avoid running, jumping, or heavy lifting
Apply ice for 15–20 minutes every 2–3 hours for the first 48 hours
Use compression with an elastic bandage or calf sleeve
Elevate the leg above heart level when possible
Take over-the-counter pain relief if safe for you
Gently move the ankle and foot to prevent stiffness
Begin light stretching only after pain starts to improve
Start calf strengthening exercises gradually
Wear supportive shoes
Avoid massage, heat, and aggressive stretching in the first 48 hours
Return to activity slowly and only when walking is pain-free
Seek medical care if you cannot bear weight, have severe swelling, or symptoms worsen