Stop or reduce running and other high-impact activity
Rest until pain decreases
Apply ice to the painful area for 15–20 minutes at a time, several times a day
Elevate the leg when possible
Use compression if it helps reduce soreness
Take over-the-counter pain relief if safe for you
Switch to low-impact exercise like swimming or cycling
Wear supportive shoes
Replace worn-out shoes
Avoid hard or uneven surfaces
Stretch calves, ankles, and feet
Strengthen lower leg muscles
Resume activity gradually
Increase training intensity slowly
See a doctor if pain is severe, persistent, or worsening
Seek medical care if swelling, numbness, or pain at rest occurs