If you have water retention problem then limit your salt intake,also can take methi seeds water in the morning on an empty stomach.Besides that do ankle toe exercises,ankle stretching,walking on toes on getting out of the bed...immerse your foot in hot water for 3 mins and then in cold water for 30 secs,repeat this 2-3 times.
For the heal pain, definitely need to check with condition such as plantar fasciitis or heal spur. Strerching of calf muscle along with fascia stretch would be very helpful, however for the water content need to meet a nephrologist to see if there is any particular issue with water retention.
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