Hello, I sprained my right ankle about 4 months ago doing ashtanga yoga. Because of the relative short time of the swelling and pain, I deduced it was a grade 1 sprain. There was no bruising. I gave it the RICE treatment for 2 weeks. It has been ok. I also run 3 miles a day and have not had any problems with pain although there is some stiffness. My problem is when I extend my foot for example from the bottom of the pushup to upward dog during yoga. The right ankle locks up into what feels like a knot in the outer anklle bone and it causes pain. It feels like if I am not careful it could tear again. 3 days ago I was stretching my anlkle as I do often since then and suddenly noticed pain on that spot moved from the bone area to about 2 incles higher away from the bone. When I stretch my foot now, it seems like the stiffness ( knot ) is gone. But there is some residual pain, but it feels different. Any idea what could have happened? Thanks!