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Knee and ankle pain
Hi, when everyone I try to run even if it's for 30 seconds. I start having pain in my knees and ankles. The pain is in the bones. Always been keen for running. But always failed due to this pain. And it's there from years. Bcz of this am not able to basic leg 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 any tests to check the strength of my bones as I feel my bones are weak.
Answers (14)
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There is lot of reason behind knee pain. But according to ur case presentation may be some muscular imbalance like quads:hams ratio, calf status , foot presentation etc. Definitely d3 also play a major role. U should mention ur d3 value.
Next Steps
Stop running and do a physical examination by the expert physio
Health Tips
Increase level of d3 by the natural source n medicinal form. Without proper examination running is harmful for ur muscles as well as joint also.
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Thank you writing your concern. There can be multiple reasons for your pain in legs . I would suggest to contact us on EIGHT EIGHT EIGHT EIGHT TWO ONE SEVEN ONE THREE ZERO for detailed history and physiotherapy solutions
Next Steps
strengthen your lower legs
Health Tips
avoid running, long standing
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Pain after exercising is mainly because of lack of muscle strength and flexibility. You should follow a good stretching and lower limb strengthening program ( isometric exercises will help initially).
Next Steps
Follow the given exercises for minimum 2 weeks, then you can proceed to more rigorous strengthening
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See post exercises pain is because of so many reasons, most common reason is poor flexibility. For specific advice you need functional movement evaluate from a sports Physiotherapist so after lock go for functional assesment.
Next Steps
For the time Do these stretching exercises as mentioned in video to improve your flexibility
https://youtu.be/tdipcrrylvm
Health Tips
Continue for Vit D supplementation at least for 7.5 months
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Tk vit d.
Proper
And stretching exercise must
Next Steps
Consult with physiotherapists near you for proper diagnosis and treatment .
You can contact ADMIRE physiotherapy laser CLINIC in noida
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Hello
Its averu common symptom for patient with vitamin D deficiency. So u have to work on it. Do not take any allopathic medicine because it have lot of side effects. I will advice u to do diet modifications and take nutraceuticals which will help u get permanent relief.
Next Steps
contact by finding details on healthyuindia.com or consult online through practo
Health Tips
Do not over exert urself by doing exercise in weight bearing as it will damage the joints
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Do some leg strengthening... Strengthening of the leg is very important for running... Warm and cool down are very important... Gradually increase your time and speed of running.... Wear proper shoes... Try to learn exercise with professional because posture and position of doing exercise is important...
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Most people do not receive adequate exposure to sunlight because of modernised lifestyle. Inadequate exposure to sunlight results in vit D deficiency.
I have few questions like whether you have any systemic diseases like hypertension, diabetes, hypothyroidism, obesity? Do you exercise regularly? Have you started running for 30 sec suddenly or gradually?
Next Steps
You need to get exposed to sunlight for 20-30 minutes every day. It can be in the morning before 9am or evening after 4pm.
You have to do basic exercises like walking, jumping or jogging initially to strengthen your lower body. You should do hip and knee stretching and strengthening exercises daily for 3months.
Then you can try running.
Health Tips
Your pain will subside with rest and Cryotherapy (ice therapy). If you need further evaluation and guidance about the exercise schedule you need to consult a Physician or Sports Physiotherapist.
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Hi
As you said you are having the vit D deficiency try to get exposed to the sun or try to use the vit D supplements.
Try to eat the foods which are rich in calcium like eggs, milk,spinach.....
To get rid of the pain in your knees and ankle try to use the ice pack over the pain area for about 10 -12 min twice a day.
Then slowly start doing the knee and ankle isometric exercises and then after few days start the weight bearing exercises later.
Next Steps
later start doing the weight bearing exercises.
Health Tips
Avoid walking for long distances for few days until the pain subsides.
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Ok understanding your problem my advice to you that take vit d suppliment and check blood vit level after months
Sun bathing is very good option
Do active excrise for general body excrise
Breathing exercise is important to you
1 deep breath
2 chest expansion excrise
Strengthening active excrise
Next Steps
continued walk
Health Tips
consultant diatician
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Hello madam, the low calcium and vitamin D results in pain in the bones and joints. Eat healthy diet which includes enough calcium and Vitamin D to keep your bones strong and healthy. If you want to start exercises for your lower limbs, first start with some isometric exercises ,non weight bearing exercises with Thera band for at least 2 weeks which will strengthen your muscles and prepares you for next level weight bearing exercises.when your muscles get good strength, they will protect joints from weight bearing.so you can slowly start weight bearing exercises also. Your condition will be improved in one month.
For pain relief you need to apply ice packs and wear knee caps and ankle brace during weight bearing exercises later.
Next Steps
Start isometric lower limb exercises(non weight bearing)
Health Tips
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Dr. Shivani Thakur (PT)
Physiotherapist
1 yrs exp
Mumbai
Don’t worry nothing to worry about with proper exercises it can be treated and the pain will recover after that I need to assess you further for the same kindly book a consultation with me which will be followed by free follow up.
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Mr. Faiyazuddeen Kuthbudeen (PT)
Physiotherapist
25 yrs exp
Chennai
Hai being a female around 34 year with this deficiency in vitamin D result a lot of problem
In doing household chore better have a diet supplement which is rich n vitamin D or eat vegetables more . If ur obese kindly reduce ur weight and u need to have ur bone dentistry test . Learn some sort of strengthening exercises for ur lower limbs use MCR slipper at home and avoid long standing for about an hour weight shifting should be there if ur standing and working .
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Dr. Lakshmi (PT)
Physiotherapist
18 yrs exp
Bangalore
This is going to be general answer and I don't know how much this answer is really going to help u because there is know information about your age, walking is possible, any r.a test done , r u obese lots of other information also needed.with my understanding cartilage and ligaments are not supporting u as it works as a suspension to joins.so any form of exercise will not help u.only u can do some stretching at home.
Next Steps
consultant some doctors as wel as THERAPIST get rid of your problem first.then let's think about other work outs.
Health Tips
have some heat formation will help temporly.
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