hi Experts ,
I have been running for the past 4months (around 5k every alternate day)in a park on concrete surface .
Lately I am experiencing some pain(past 5 days) around the Ankle/Heel area of my right foot.
The pain seems to be inside , there is no swelling or anything on the outside but feel the pain the whole day .
I took rest for the past 4 days and again started running , I am not facing any problems while running but after coming back the pain is there.
I am not able to describe the pain its not very painful but almost like a niggle but its there continuously .
what should I do? I know that i have to take rest but for how long as the 4 day rest did not work .
Also I need to run as i need exercise .
I also religiously warmup for 15 min before i start running and always run at a slow pace (no sprinting)
About me , I am 35 years old height 5feet 7 inches , weight 74 kg and consider myself to be fit as I have been playing (Table tennis , Cricket , Badminton) nearly my whole life .
Kindly suggest what could be the cause and remedies .