Hideous thing I think you have to have had it to understand.
Frozen small plastic water bottle rolled about gives some relief.
Increasing the flexibility of the calf muscles is key.
And use insoles orthheels are the over the counter ones that work the best for me.
I use ariats when im on my feet for long periods I don’t need insoles in them.
And recently I was getting twinges again and I have realised they have gone I think its because I am having a one to one yoga class every week.
If you have shoes that really make it worse chuck them… I chucked out loads of pairs.
The first time I triggered mine it was running in the sand that set it off.