Rest from running and high-impact activity
Reduce training volume and intensity
Ice the painful area for 15–20 minutes at a time
Use compression if it helps with swelling
Elevate the leg when possible
Switch to low-impact exercise like cycling or swimming
Wear supportive shoes with good cushioning
Replace worn-out shoes
Avoid hard or uneven surfaces
Stretch calves, ankles, and feet regularly
Strengthen calves, shins, and hips
Warm up before exercise
Return to activity gradually
Use over-the-counter pain relief if safe for you
Check running form and cadence
See a doctor if pain is severe, persistent, or worsening