Rest from running, jumping, and high-impact activities for several days to a few weeks
Switch to low-impact exercise (cycling, swimming, elliptical) until pain improves
Apply ice to the sore area 15–20 minutes, 3–5 times per day for the first several days
Use compression sleeves or an elastic bandage if it reduces discomfort
Use NSAIDs only if safe for you (follow label directions; avoid if you have contraindications)
Perform gentle stretching of the calf (straight-knee and bent-knee) 2–3 times per day
Strengthen the lower leg with calf raises (progress from bent-knee to straight-knee) 3 sets of 8–12
Add tibialis anterior strengthening (toe raises against resistance) 3 sets of 8–12
Do eccentric calf exercises (slow lowering) 2–3 times per week as tolerated
Maintain good footwear; replace worn shoes
Consider supportive insoles/orthotics if you have overpronation, flat feet, or persistent symptoms
Avoid hills, uneven surfaces, and sudden increases in mileage or intensity
Gradually return to activity using a stepwise plan (increase volume/intensity only when pain is minimal during and after)
If pain persists, consider physical therapy for gait, biomechanics, and a tailored strengthening program
Seek medical care if pain is severe, worsening, lasts more than 2–4 weeks, you have focal bony tenderness, swelling, numbness, or you can’t bear weight
If stress fracture is suspected (sharp focal pain, pain that worsens over time, pain at rest/night), get evaluated promptly before continuing activity