• Contrast bath---It is a form of treatment where a limb or the entire body is immersed in warm water followed by the immediate immersion of the limb or body in ice water. This procedure is repeated several times, alternating hot and cold. Note that the treatment should always end in the ice water, as heat will induce the body's inflammatory response, while cold helps to decrease inflammation. • Point your toes • Raise your heels • Squeeze your toes • Roll a ball. Roll a golf ball or tennis ball under the ball of your foot. Apply light pressure for about two minutes.

Symptoms suggest Enthesopathy ( inflammation of bone tendon junctions).  This is inflammatory in nature. Try alternating  Ice packs and hot compression. Keep affected limb elevated. Medications like Enzomac, Evion, Identical K2 and Orthocort will help reduce swelling and pain.