I am suffering from ankle pain due to flat foot. iam running daily around 4km and after running I am not able to walk comfortably their is severe pain occour when something collide with my ankle I am 90 kg 5feet 8 inch guy to reduce my weight I am running what should I do for this overpronation of my ankle area plz suggest.
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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.
Hello....Most flexible flat feet are asymptomatic, and do not cause pain.... Running in shoes with extra medial support or using special shoe inserts, orthoses, may help correct your running form by reducing pronation and may reduce risk of injury ... Consult orthopedic surgeon...
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