Hello, As what I understand from the history is you have pain in your foot and ankle along with swelling. First thing should try is hot water fermentation. and keep the feet elevated over the pillow in lying position. Do ankle toe movements. This will help reduce the swelling. Coming to pain in the foot - along with dipping the feet in hot water I will advise you to put some marbles in the water and try lifting them up and getting out of the water with your toes. For the ankle, I will recommend the balance board rehabilitation exercises for providing good stability. I think you have plantar fasciitis. also on a prevention note, I will advise you to add some silicone shoe insole for getting reduced pressure over the foot muscles. Hope I have answered your query. Let me know if I can assist you further. Regards, Jay Indravadan Patel, Physical Therapist or Physiotherapist