while playing soccer i my feet became numb and hard (guessing that its frost bite), coach said I'll be fine but i went and tried to move my joints around, because my toes were stuck together and after a while of playing they started to thaw out. I went home, took a hot shower and they felt like normal again. Later that night underneath my toenails started to hurt when i moved, press on them or walk on them. What can i do to make them feel better?