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However, if you lack flexibility in your calves, hamstrings and lower back, you're better off performing this stretch while seated in a chair. 1  Sit upright in a chair; keep your spine straight and your head held erect above your shoulders. 2  Place your palms in your lap. Relax your shoulders and arms.
Pain usually goes away with rest. It also helps to apply ice, take anti-inflammatory medicine and avoid anything that causes pain. Once the pain lessens, stretch and strengthen your lower leg. To prevent future problems, wear supportive shoes or shock-absorbing insoles and avoid running on hard surfaces.