Rest from activities that cause pain
Reduce running, jumping, or high-impact exercise
Apply ice to the painful area for 15–20 minutes at a time
Elevate the legs when possible
Use over-the-counter pain relievers if appropriate
Wear supportive, well-fitting shoes
Replace worn-out shoes
Use shock-absorbing insoles or orthotics if needed
Stretch the calves regularly
Stretch the Achilles tendon
Strengthen the lower legs and feet
Warm up before exercise
Increase training intensity gradually
Run on softer surfaces
Avoid hills and hard surfaces
Cross-train with low-impact activities
Massage the lower leg muscles
Use compression sleeves if helpful
Return to activity slowly after pain improves
Seek medical care if pain is severe, persistent, or worsening