Top Of Foot and Ankle Pain. 3 weeks now.

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. • Stretch standing up. Stand up and place your toes against a wall; lean forward a little until you feel your arch stretch. Repeat using the other foot. • Stretch sitting down. Sit barefoot and cross your left leg so that your ankle rests on your right thigh. Then hold your toes and bend them back toward your shin, stretching the band of tissue connecting the bottom of the heel to the ball.