How to prevent sore ankle and feet?

I got some ankle and feet problems?

• it just happened when i woke up yesterday morning after sleeping. i was fine last night, nothing happened, didn't stop this week, so i don't know how this happened. Had anyone experience this before ? if you have been in my shoes before, please tell me what to do, to ease the pain and how long it took before it started to heal. as i said my ankle started hurting yesterday morning when i woke up. the pain was unnoticeable. but 6 hours later i started to feel the pain. 2 hours after that i had trouble walking. usually when you have ankle problems you limp on the feet on one side or the other. but with my problem i cant find a part where i can leverage the pressure on it. the pain is coming form the ankle, but the swelling is on the bottom side of the feet. in the part where i doesn't touch the ground when you walk. when i stand on that feet, it hurts my ankle. I'm at a cabin now, so is there any trick i can do to for now, the bus is 2 days before it can come get me home to a real doctor.

• Answer:

  Sounds like you are talking about the arch of your foot. Maybe you trod on something? lt could be badly bruised. Try putting your foot in a bowl of warm water to try and ease the pain.