Calf Stretches Standing calf stretch Stand away from a wall and.put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day. Downward dog yoga stretch Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Repeat 10 times a twice a day. Wall calf stretch Stand about two feet away from a wall. Place the ball of your right foot against the wall while your heel remains on the ground. Slowly and gently lean into the wall while keeping your knee straight. Hold this for 5 seconds. Repeat 10 times twice a day. Downward dog yoga stretch Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Hold this for the 5 seconds. Repeat 10 times twice a day.

You will have to see a General Physician and an Orthopaedic Surgeon as your problems, as per your question seem to be more than one. You will need blood tests and any investigations as appropriate. Hope this helps. Dr Vinu Raj Consultant Spine Surgeon MBBS MRCS FRCS(Trauma&Orth)

Hi.. I recommend you to have a orthopaedic consultation to rule out the source of pain and u might need his medications to reduce inflammation and spasm. the reason for your foot pain could be your tight calf muscles.. Try to get it massaged and ice it up frequent. Stretch it frequently. Get your foot assessed by a podiatrist and get a arch support done. In your case stretching your gluteus will also helps a lot...