Pain in my hand's and leg' palm. Relief.

• Short Arcs: Lie flat on your back or sit upright with your leg placed horizontally on a flat surface like a chair or bed. Place a rolled up towel under the knee. Pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3 secs and slowly lower them on the chair. Repeat 10 times twice a day. • Straight Leg Raise: Lie flat on your back. One leg and knee will be straight and other leg should be bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. Lift your foot up in the air, about 6 inches off the bed. Hold for 3 secs and slowly lower the leg. The knee must remain straight the whole time you are doing this exercise • Gentle Stretching of Hand Muscles. • Ball exercises. • Wrist Exerciser

Foot(heel) pain can be because of plantarfascitis which occurs due to inflammation in the cushion like structure present in the heel. Consult a physiotherapist. Hand pain can be due any overuse. Please get an RA factor test done as foot and hand pain can also be because of rheumatoid arthritis.

Go to a physiotherapist.. Ultrasonic therapy +IFT +wa therapy +some strengthening exercises as well as stretching exercises will be helpful for sure.

At home.. Frequent movements of hand and ankle+hot water fomentation +pain killer gel +no cold exposure +no long of feet+no manual exertions.