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.

Take vit d and avoid srarin full activity

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

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

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.

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.

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.

Hi, Better you stop your all activities, better go for BMD test , then consult orthopedician for initial medical management

You got very good responses from good physiotherapists. I would recommend you to follow their advice

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 ).

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.

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.

Already given opinion for you it seems

Hi This looks like mainly because of vitamin D deficiency . Take vitamin D supplements and start with ankle strengthening exercises .