Stop the activity immediately
Rest the calf
Apply ice for 15–20 minutes at a time every 2–3 hours for the first 48 hours
Wrap the calf with an elastic bandage for compression
Elevate the leg above heart level when possible
Avoid stretching or massaging the area in the first 48 hours
Use over-the-counter pain relief if safe for you
Begin gentle range-of-motion exercises only after pain starts to improve
Return to activity gradually
Seek medical care if there is severe pain, swelling, bruising, inability to walk, a popping sound, or symptoms that do not improve