Rest from activities that worsen pain
Reduce running, jumping, and hill work
Ice the tendon for 15 to 20 minutes several times a day
Wear supportive shoes
Use heel lifts if recommended
Avoid walking barefoot on hard surfaces
Do calf stretching gently
Do eccentric calf strengthening exercises
Gradually return to activity
Cross-train with low-impact exercise
Take over-the-counter anti-inflammatory medicine if safe for you
Use compression if it helps
Elevate the leg when swollen
See a physical therapist
Get medical evaluation if pain is severe, persistent, or worsening