Q: I am a 24 years old man having pain in the ankles and knees. I had been on a trip where I walked a lot and later felt pain and swelling in my left ankle, which lasted for a couple of days. Now my ankles pain and swell whenever I walk around 2-3 km. Last month, the bone dentisometry test result was below normal, near the risk percentage. What supplementary diet changes can be made for bone related problems?

A:Your symptoms suggest that you might be suffering from what is known as a Plantar Fascitis. The most common cause of plantar fascitis relates to faulty structure of the foot. For example, people who have problems with their arches—either overly flat feet or high-arched feet—are more prone to developing plantar fascitis. Wearing non-supportive footwear on hard, flat surfaces puts abnormal strain on the plantar fascia and can also lead to plantar fascitis. This is particularly evident when a persons job requires long hours on their feet. Obesity also contributes to plantar fascitis. In brief the treatment of plantar fascitis is as follows:

• Stretching exercises - Exercises that stretch out the calf muscles help ease pain and assist with recovery.
• Avoid going barefoot - When you walk without shoes, you put undue strain and stress on your plantar fascia.
• Ice - Putting an ice pack on your heel for 10 minutes several times a day helps reduce inflammation. Limit activities. Cut down on extended physical activities to give your heel a rest.
• Shoe modifications - Wearing supportive shoes that have good arch support and a slightly raised heel reduces stress on the plantar fascia. Your shoes should provide a comfortable environment for the foot. Placing pads in the shoe softens the impact of walking
• Medications - Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may help reduce pain and inflammation.

Regarding bone densitometry, I think you are young and healthy enough that I doubt you must be suffering from Osteoporosis. If you eat adequate amount of regular food including green vegetables, milk, yogurt etc. you would get the normal amount of Calcium required for healthy bones. People who get osteoporosis at a young age are usually the one taking steroids for a long time or if they are immobilized for long duration due to any reason.