My physio has taught me relaxation techniques which help sometimes in reducing the medication I need ,this is with 3 lower leg fractures I don’t know how they would work with foot and ankle problems ,one is to sit with your legs dangling crossed at the ankles if possible then RELAX ,think of kids swinging their feet of a dock (boardwalk )The other is to lie flat with your toes pointing towards you then one leg at a time push with your heel as if you were pushing sand hold to the count of 5 then relax .