Stretch loads (not just after the run but throughout the day – especially areas that are prone to tightness), use the foam roller (and yes, it should hurt *that* much) and make sure your trainers are still ok (ie cushioning can go quicker than the tread of the shoe). If its recurring injuries/in the same place, worth doing specific exercises strengthen calves BUT if you do this, up your stretches otherwise you’ll end up with tighter muscles. Get a good sports massage.
Above all, up mileage/time running *slowly* as upping it too quickly = injury. It takes time for muscles/joints to adapt to running.
Vary the terrain you run on – proper xc running is much kinder on my shins/calves than tarmac.
You could also consider getting the head to toe analysis that my physio did for me – very good at spotting areas of tightness/potential weaker muscles before you get injured.