Seeking Advice for Ankle Discomfort
I am a 29-year-old male from India, standing at 5'8" and weighing 68 kg (approximately 172 cm tall). I have about 70% flatfoot condition. Recently, I went on a trip that involved extensive walking, averaging around 15,000 steps per day, which is significantly more than my usual activity level. Following this, I began experiencing pain just above my ankle, particularly when I step at a specific angle affecting the inner part of the ankle. To address this issue, I consulted a physiotherapist who applied pressure starting from my knee and gradually move downwards. While there was no discomfort at the knee, the pain intensified as he approached the ankle, reaching its peak right at the joint. The doctor diagnosed it as bone weakness and suggested that I should improve my intake of vitamin D (currently at 27) and calcium (currently at 8.2). Has anyone else experienced something similar? I would appreciate any insights or advice on managing this pain.
Answers (1)
9/8/2025, 2:20:32 AM
OpenHealth AI
It sounds like you're dealing with some discomfort in your ankle, especially after a period of increased activity, and your physiotherapist has provided a diagnosis related to bone health. Here's how we can approach this situation comprehensively.
Main Points:
- Bone weakness and flat feet can contribute to ankle pain.
- Increasing vitamin D and calcium intake is essential for bone health.
- Certain self-care strategies can help alleviate your pain.
Explanation:
The pain you're feeling above the ankle, especially after extensive walking, can be linked to a combination of flatfoot (which affects your foot's mechanics) and possibly underlying bone weakness, as indicated by your vitamin D and calcium levels. The flatfoot condition can change your gait and put extra strain on your ankle joint, leading to discomfort, particularly during increased activity levels like walking 15,000 steps.
Prioritized Next Steps:
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Nutritional Adjustments: Focus on enhancing your diet. Increase your intake of vitamin D and calcium. Good sources of vitamin D include fatty fish (like salmon), fortified dairy products, and sunlight exposure. For calcium, consider consuming dairy products, green leafy vegetables, almonds, and fortified foods.
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Footwear Choices: Invest in supportive footwear that provides good arch support and cushioning. Custom orthotics might be beneficial, particularly given your flatfoot condition. Avoid flat shoes or flip-flops that offer little support.
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Modify Activity Levels: Gradually increase your walking or physical activity. If you notice pain during certain activities, scale back and allow your body to adjust. Incorporating rest days can also help reduce strain on your ankle.
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Gentle Exercises: Engage in gentle ankle strengthening and stretching exercises. Focus on the muscles around your ankle to improve stability. Ankle circles, calf raises, and stretching the calves can be beneficial. A physiotherapist can demonstrate proper techniques if you're unsure.
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Monitor Your Symptoms: Keep a diary of your pain levels and any activities that exacerbate or relieve your discomfort. This information will be useful if you need to seek further help.
Additional Consideration:
If your pain persists or worsens, it could indicate a more serious issue, and further assessment may be necessary. Keep in touch with your physiotherapist and consider a follow-up if no improvement is observed in a few weeks.
Taking these steps should help with your discomfort while supporting your overall bone health. Don't hesitate to reach out if you have more questions or need further guidance!
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