I have bad pain on my calves and soleus, any suggestions?

Stretching: Should be first. Try to calf and hamstring stretches as well as fascial stretches and massage. Try standing on step, dipping heels off dropoff while holding on to something to stretch. Be cautious as tight gastrocs and soleus can lead to achilles rupture if pushed too hard at the beginning. Make sure to work on hamstrings as well as these cross the knee joint and cause similar tightness and pain.