Increase running volume and intensity gradually
Warm up before exercise
Cool down after exercise
Wear proper, well-fitting shoes
Replace worn-out shoes regularly
Choose supportive footwear for your foot type
Run on softer surfaces when possible
Avoid sudden changes in terrain
Strengthen calves, ankles, and feet
Stretch calves and lower legs regularly
Improve running form
Avoid overtraining
Rest when pain starts
Cross-train with low-impact activities
Maintain a healthy body weight
Use proper training progression
Address flat feet or gait issues if needed
Make sure training includes recovery days