Stop activity immediately
Rest the injured leg
Apply ice for 15–20 minutes every 2–3 hours for the first 48 hours
Use compression with an elastic bandage or calf sleeve
Elevate the leg above heart level when possible
Avoid stretching or massaging the muscle in the first 48 hours
Take over-the-counter pain relief if safe for you
Begin gentle range-of-motion exercises after pain starts to improve
Gradually return to walking and activity
Use supportive footwear
Seek medical care if you cannot bear weight, have severe swelling, a pop at injury time, bruising, or worsening pain