I'll do my best to keep this short.

I've always struggled with foot pain. Usually in the arches. I remember being very little (like 7/8 years old) and nearly doing the "old lady waddle" after a day of mall hopping or fair going with my family. I always assumed it was normal but as I get older I see that it's not. It's really really bad in my right foot. I'm a fairly active SAHM with 2 toddlers so I am up and moving around a lot but I wouldn't say I'm on my feet all day or anything. I get very intense foit pain at the end if a regular day maybe 3 or 4 times a week. There's a spot on my right calf that feels like there is a knot in the muscle. My right hip has gotten so tight, there are some nights I can't sleep on it.

Two weeks ago, I was doing a very quick 5 minute HIIT and rolled my right ankle while jumping and lightly pulled something on the top of my foot. Since then, I've also been having knee pain. It feels muscular. It's starts in the arch of my food travels up the side of my calf and feels sharp in my knee. It's not always there and I can bend my knees with pain/cracking/popping so I really don't think its the joint.

Ive scaled back on intense workouts, but the pain doesn't really seem to be fading. So my question is, what do I do? Can I fix this on my own? Do I need more rest? Do I need to see someone? What kind of practitioner should I see? I've not really felt concern about it healing prior to now so I'm feeling lost but I definitely think there's an underlying issue that I would benefit from having checked out.