Download FREE Practo app
Get ₹200 HealthCash
Knee and ankle pain
Hi, I stand 5'5with slightly low weight( @always been underweight) and age 34. Qewry is whenever I try to run even if it's for 30 seconds. I start having pain in my knees and ankles, sometimes left side of foot too. The pain is in the bones. Always been keen for running. But always failed due to this pain, though I have always had an active lifestyle. Pain is there from years. Bcz of this am not able todo basic leg home workouts too. What can I do to counter my pain and continue with my workouts. My vitamin d is low. Do I need to go for any tests to check the strength of my bones as I feel my bones are weak. With growing age this has started me worrying now.
Ps: reposting with some edits.
Answers (14)
Like the answers? Consult privately with the doctor of your choice
Calf Stretches
Chiropractic adjustment will help.
Standing calf stretch
Stand away from a wall and.put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day.
Downward dog yoga stretch
Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Repeat 10 times a twice a day.
Wall calf stretch
Stand about two feet away from a wall. Place the ball of your right foot against the wall while your heel remains on the ground. Slowly and gently lean into the wall while keeping your knee straight. Hold this for 5 seconds. Repeat 10 times twice a day.
Downward dog yoga stretch
Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Hold this for the 5 seconds. Repeat 10 times twice a day.
Contrast bath- Fill two buckets/ tubs with Very Hot Water and Very Cold water. Immerse your legs into the water for 3 minutes and then switch to cold water for 1minute. Repeat this 3 times once a day.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Didn't find the answer you are looking for?
Talk to experienced doctor online and get your health questions answered in just 5 minutes.
+102
Take vit d and avoid srarin full activity
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Along with take vit d suppliment you have to doing excrise for limb strength excrise . also doing core muscles strength excrise and do some activities that muscles are build up should be done with guide of your physiotherapist
Next Steps
continued walk for 30 minute daily
Health Tips
may take online consultation
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Along with working for your vit d deficiency, it seems you are facing biomechanical imbalance which means force distribution in your lower body starting from foot, knee ankle and hip is disrupted, hence i think you should go for an alignment checkup by a good manual therapist and get it rectified by proper specific regime of exercises
Next Steps
Consult online
Health Tips
Do not follow painful activities even if it is walking and respect your pain
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hello
As u mentioned it is because of vit d deficiency. Its advisable that u talk a good nutraceutical medicine available. It will not have any side effect.
Next Steps
contact by finding details on healthyuindia.com or consult online through practo
Health Tips
first cover up vit d deficiency. after that go for weight bearing exercises. because it will otherwise damage ur joints
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hello,
About Vit D,you must consult a physician/orthopaedic online and they would guide you with the right dosage of Vit D supplements.Vit D supplements are important as deficiency of Vit ad can lead to reduction in bone strength as well as muscle fatigue.
Along with this,please consult your physician/orthopaedic for Vit B12 as well.
Drink a lot of water.
Difficulty in running could be because of
1)Deficiency in Vit D,Vit B12
2)faulty footwear
3)faulty mechanics
Please wear a comfortable and padded sports shoe while walking.
Start with non-weight bearing exercises for stretching and strengthening the leg with special emphasis on hip muscles.
Continue walking and slowly graduate walking.Donot start running yet.
Next Steps
Please follow the basics stretching and strengthening exercises for a week and then start with weight bearing exercises such as mini squats,lunges and spot marching.
If painful,then please consult a Physiotherapist online otherwise u could progress to spot jogging,step up and step down,full squats.
Try running once you have been doing the programme regularly.
Prior to running,you should do a good warm up and end it with a cool down.
Keep a comfortable pace.
Health Tips
It’s better to take an expert online opinion with a Physiothetapist and an orthopaedic to get faster and surer results.
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
I guess your Low Vitamin D as mentioned by you can easily cause muscle fatigue too. do consult a Physiotherapist online to check on your posture and gait of running. A good running technique and muscle strength is what can help you to get out of pain.
Surely start Vitamin D supplements as suggested by your Doctors. Thank you. Stay well.
Next Steps
supplement Vitamin D
check with Physio online to check on running technique
Health Tips
avoid activities if vitamin D is low once all gud you can resume them.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hi, Better you stop your all activities, better go for BMD test , then consult orthopedician for initial medical management
Next Steps
consult Ortho
Health Tips
stop all exercises
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
You got very good responses from good physiotherapists. I would recommend you to follow their advice
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hello,
About Vit D:
You Need to Talk to Your Family Physician and Take required Vit D supplements and/or Calcium or any tests whatever he suggests.. As about medications he will be the best person to guide you through looking at ur reports and amount of deficiency or insufficiency of Vit D and other things.
Coming to Get you back to RUNNING..
As u told u lead a active lifestyle , I would suggest you to go step by step to reach the running level and also to avoid pain while running or exercising.
As a first measure start strengthening and improving flexibility (if ur muscles are tight) of ur lower body / legs ie hip, knee and ankle.
And once ur ok and through basic strengthening exs start doing some single leg stands and squats or pistol squats etc which may improve ur strength as well as improve balance.
Along with the above u can start slow walking and that could be progressed to about 20 to 30mins (Without pain) and once its comfortable gradually progress to BRISK walking again around 20 to 30mins minimum before we go to the next level.. ( This is a slow process and u dont have to rush through it ie dont go to brisk walking unless continuous slow walking is absolutely comfortable ).
Next Steps
Now that ur able to do a brisk walk for atleast 20 to 30 mins or more and also taking care of strength , flexibility and vitamin deficiencies hand in hand ..
so now u can add small bouts ie 10 to 50 mtrs SLOW jogs for every 1 to 3mins of ur brisk walks according to ur comfort and GRADUALLY change the ratio of brisk walk to slow jogs by increasing SLOW jog Time and reducing the brisk walk time.. once ur able to do atleast 20 mins slow jog along with walk then u can try to introduce RUNNING in same way as explained above..
Health Tips
ur body answers the best and always listen to ur body.. pain is an alarm so do take it seriously and get it checked if it persists..
All progressions should be slow, unless and untill ur body is not ready dont push it too hard as it may lead to injuries.. so keep ur basics right and start with the basics and then progress to Advanced..
everybody's body is different and everybody's basic and advance is at different level so understand where ur body stands and whats the load bearing capacity of ur body and improve it slowly and steadily so u can reach ur desired goal..
if u put too much load too early u may loose ur existing capacity due to over strain or injuries and if u dont load it at all again u may be at the same level or even go one level below gradually..
So Take one step at a time..
There are N numbers of senior citizens and people above age of 50 running marathons, So I hope it answers ur concern about ur age..
I wish u all the best..
and Happy Running to You..
I hope I was able to guide u through with the little knowledge I got about ur condition through ur query..
pls note: This Advice or opinion is given just by reading the little u could tell about ur trouble in ur query and may change person to person and when seen you in person or consulted by a video call as it will give some freedom of asking the full history and relevant questions and also do some required examination to rule out few things and knowing the exact movements and the trouble areas ..
Thank You.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hi, first concern is you need to increase your vitamin D3, bcoz it helps to increase the calcium density in the bones. Vitamin alone can’t help, especially women tend to loose more calcium after 30s. So try going for calcium supplement along with vitaminD3.
As per the diet concern, after 30s the absorption of calcium from food might reduce, so in the beginning definitely you need supplements latter you try to boost with dietary changes.
Next Steps
Once you start feeling better as per pain concern, start doing mild stretching and strengthening exercises. Then you’ll try short distance running, Then long distances too.
Health Tips
Try have an expert opinion in person too.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Mr. Nitin Kumar Arora (PT)
Physiotherapist
7 yrs exp
Delhi
Well, the level of Vit. D and Calcium must be checked and analyzed and some medications and dietary changes should be made. Furthermore, a guided rehabilitation program improvising weight bearing activities should be utilized to fetch the maximum results. At the same time, avoid walking or running on a hard surface rather use a soft or artificial surface for running.
Next Steps
You can consult a physiotherapist on the Practo app who can guide you through the complete rehabilitation program for the leg musculature along with bone strengthening exercises.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Dr. Faiyazuddeen Kuthbudeen (PT)
Physiotherapist
23 yrs exp
Chennai
Already given opinion for you it seems
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Dr. Rashmi Nair (PT)
Physiotherapist
15 yrs exp
Bangalore
Hi
This looks like mainly because of vitamin D deficiency .
Take vitamin D supplements and start with ankle strengthening exercises .
Next Steps
Learn Ankle and knee strengthening exercises .
Health Tips
Start workout only after the vit D levels are normal and ankle and knee muscles are strong enough or you will injure yourself
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Articles you may like
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
The question asked on this page is a free question. You can ask a free health question by downloading the Practo app.
Articles you may like
Tell us what's troubling you
Tell us what's troubling you
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.