Rest from activities that trigger pain
Reduce running volume and intensity
Switch to low-impact exercise like cycling or swimming
Ice the painful area for 15–20 minutes at a time
Elevate the leg when possible
Use over-the-counter pain relief if safe for you
Wear supportive, well-fitting shoes
Replace worn-out running shoes
Avoid hard or uneven surfaces
Stretch calves, ankles, and feet regularly
Strengthen calves, shins, and hips
Increase training gradually
Warm up before exercise
Cool down after exercise
Consider orthotics if you overpronate
Check running form and stride length
Return to activity slowly after pain improves
See a healthcare professional if pain is severe, persistent, or worsening