Start with pain-free calf raises
Do slow eccentric heel drops
Progress to single-leg calf raises
Add isometric calf holds
Increase load gradually
Train both bent-knee and straight-knee calf work
Improve ankle mobility
Warm up before activity
Avoid sudden jumps in running or jumping volume
Wear supportive footwear if needed
Cross-train to reduce repetitive stress
Rest if pain increases
Use ice after aggravation if needed
Seek medical advice for persistent pain