In August, I fell down a flight of stairs and injured my foot and ankle. It was painful to walk on immediately after, and the next morning I could barely put any weight on it at all. I didn't go to the emergency room as I didn't think it was broken, but iced it and took ibuprofen faithfully as it swelled up quite beautifully. After about two weeks it didn't hurt to walk on it, but going down stairs, when I had all my weight on the bent ankle, was still quite painful. After three weeks, there was still some swelling. My sister, a med student, diagnosed some sprained tendons.

At this point, walking and stairs are no problem. However, if I rotate my foot too far or tilt it, I experience some pain. Also, the ankle sort of grinds and grates when I do this. I realize this isn't a serious situation, but I don't want to aggravate it and turn it into a chronic condition by ignoring it. Does anyone have any ideas to help me regain the range of motion and help this to heal up? Thanks!!!