Not sure which one you’re looking at the only one I recognize is what I’m pretty sure is a grid roller

http://m.champssports.com/index.cfm?uri=product&model=259340&sku=00200&SID=7391&inceptor=1&cm_mmc=SEM-_-PLA-_-Google-_-00200&gclid=CjwKEAjwp-S6BRDj4Z7z2IWUhG8SJAAbqbF3N5c-iaCEez5_k44thH-MMllrYNrdBabauWV53yE2gRoCq7bw_wcB

Don’t forget a large portion of the glute attaches on the it band as well. So contracting the glute may be more directly involved.

I’d try to spend some on the edge of the pain cave smashing those lateral thigh tissues. Try to restore some slide and glide between the it band and the adjacent tissues. (For the record I hate this)

Smash the glute and TFL

Play with this
https://m.youtube.com/watch?v=KdHah3xPx6E

Do give this yoga vid a try
https://m.youtube.com/watch?v=_wJtQjQ4HI8

I notice is a little spinal reversal near the bottom of the squat . It doesn’t look too bad in the first video but it’s more noticeable in the last two.

It looks like you’re going through the bracing sequence but still may be starting out a little overextended. Keep working on t spine extension.

This video is a little long but well worth the watch.

https://youtu.be/U5zrloYWwxw

The usual the culprits are usually hip and ankle. I’m going to guess hip in this case. Really focus on the stable hips (knees out). Don’t focus so much on going ass to grass deep but get your hips just below parallel or until you start to loose position that’s all the further you really need to go .

A shot from the front might be helpful to look for loss of knee position. But it looks okay from the side.

https://m.youtube.com/watch?v=_713h6iug30
https://m.youtube.com/watch?v=hL3CVpu8zN8

If it feels like ripping muscle there’s a good chance it’s ripping muscle so be careful. Maybe just do some smashing on it and work on some dorsiflexion without having a pinned down for a while. See how that feels.

As far as the video that roller is pretty big so it’s probably on the I Keeley’s tendon but also on the soleus

It’s a hard call without actually knowing where you’re at.

I always suggest keeping it manageable chunks. If you’re transitioning to a flat shoe I recommend wearing those or go barefoot the majority of your time walking for at least a month before running.

The brutal way to put it is it’s not OK to run like an fool. So if you find that you can’t run with respectable form. Just work on the skill. There are more ways to work on your cardiovascular capacity than just running.

When you start to run again never run longer than you can keep good technique. This is humbling at first it may be less than a 100m. So due repeats. This is where a good running coach is important (if you have access to one). You will lie yourself because your aerobic engine is likely ssssooooo much bigger than your capacity to maintain position. Remember this it is no longer just about distance and speed. It is now about your capacity to run well.

Also it’s a good idea to start to integrate “running skill” warm-up drills to your nonrunning workout warm ups. (assuming you lift weights).

Pick 3-4 mobs to do over 10-20 mins. They don’t have to be the same ones every day but use 1-2 mobs to focus on your major issues. Keep in mind duck feet have several contributing factors therefor many mobs can contribute to the fix.

Use the rest of your mobs on either preparing for what you have coming up for the day or undoing your previous day.

Just be consitant with doing something every day. You’ll start to learn your body’s needs and wants if you pay attention.

The two I would program the most often for starting out are couch stretch and gut smash. I try to do those daily but I’m stuck in a car about 8 hrs a day.

It’s always hard to say when you have pain what the issue is especially without understanding your environmental loads previous movement history ect. I can say with reasonable confidence that aches and pains that develop from correcting foot position often go away as tissues “readapt” so you’re not unreasonably optimistic.

Remember your body has adapted to your previous behaviors and injuries you have the right idea of this being a “process” but it will be a slow process. It takes something like two years to reconstruct the fascias of your body so be patient and be consistent.

If you’re looking at getting into running two books I highly recommend are Ready to Run by Kelly Starrett. It has a lot of the same ideas as Deskbound but adds a few benchmarks to work towards before you start crushing miles. The second book Is Your Whole Body Barefoot by Katy Bowman. It’s an entire book that works on foot health, alignment/position and provides some more ideas on corrective strategies.

Good luck on your journey!