Reduce running, jumping, and high-impact activity
Rest until pain improves
Apply ice for 15–20 minutes several times a day
Use over-the-counter pain relievers if appropriate
Wear supportive, well-fitting shoes
Replace worn-out footwear
Avoid hard or uneven surfaces
Increase activity gradually
Warm up before exercise
Stretch calves, ankles, and lower legs
Strengthen lower-leg and foot muscles
Cross-train with low-impact activities
Use arch supports or orthotics if needed
Check running form and cadence
Maintain a healthy body weight
Return to activity slowly after symptoms improve
Seek medical care if pain is severe, persistent, or worsening