Foam roll the calves slowly for 1–2 minutes per side
Use a lacrosse ball or massage ball on tight spots
Perform standing calf stretches with the back heel down
Do bent-knee calf stretches to target the soleus
Hold each stretch for 30–60 seconds
Repeat stretches 2–4 times per side
Stretch after walking, running, or workouts
Do ankle circles and ankle pumps daily
Strengthen the calves with slow heel raises
Strengthen the tibialis anterior with toe raises
Massage the feet and arches
Use a warm shower or heat pack before stretching
Stay hydrated
Wear supportive shoes if needed
Reduce sudden increases in running or jumping
Rest if pain is sharp, severe, or persistent