Adarq.org

Dude, I've jacked up both my ankles more times than I can remember!  There's a few things you can do to prevent swelling:
 
1. Ice massage (take a little paper cup, fill it with water, freeze it, take it out and tear off the bottom of the cup and massage the sore area for 15 min at a time).  Do it two or three times a day.

2. Elevate, while you massage, while you sleep, while you watch TV, anytime you can.  The higher the better.  I usually do this when I go to bed, and just stack a couple of pillows under my foot.

3. Compression during exercise or walking.  They make a compression sock you can get at the grocery store, or just wrap it.

Lastly, on the workout stuff.  It's best to let it get better for a few days before hitting the gym hard.  But if you can't wait (like me) try to do exercises that limit the stress on the lateral (outside) portion of the ankle.  And if pointing your toes up hurts, stay away from movements that aggravate that.  I would definitely lay off the heavy impact and reactive work for a few days.  So, here's some substitutions that might work:

BB Squat = Box Squats on the smith machine (concentrate on driving with the heels, and the smith machine will limit required stabilization)
Standing Calf Raises = Calf Raises on leg press (that way you can't go to deep, but I would probably take it easy on these)

Leg extensions, leg curls, GHR, deadlift, SLDL, RDL, Good Mornings, should all be ok.  Let your body be your guide.

Golden Rule for the next week: If it hurts, don't do it!  Now is not the time to push through the pain.  Should be better in a week.

Well, it's really all about how you feel.  IMO, if it doesn't hurt, DO IT!  I would just say ease into it.  Your ankle will be considerably weaker for the next little while, so any like wiggle will probably cause you to make it worse.  I would really be careful on the jumps, and the reverse lunges because if you come down at any type of angle, you can consider that thing rolled.  As long as your carefull, and you don't try to push it too hard, you might be ok.

Just keep icing for a few days.  I would say at least continue until the day after it stops hurting.  Icing is really important to healing tissue.  

Well, it's really all about how you feel.  IMO, if it doesn't hurt, DO IT!  I would just say ease into it.  Your ankle will be considerably weaker for the next little while, so any like wiggle will probably cause you to make it worse.  I would really be careful on the jumps, and the reverse lunges because if you come down at any type of angle, you can consider that thing rolled.  As long as your carefull, and you don't try to push it too hard, you might be ok.

Just keep icing for a few days.  I would say at least continue until the day after it stops hurting.  Icing is really important to healing tissue. 

Ic well thx alot man and do i ice before or after workout?

This is gonna sound hippie, but I've been influenced about a lot of paranormal stuff. I'd do the regular massage as has been recommended, but seriously meditate, and do not get "angry" at your ankle. Your body hears this information according to psychics. I know this is weird.

Also meditation taps into the electrical bone healing properties of the body. Read "The Body Electric." Yogis and energetic healers who can heal fractures instantly all tap into this ability that many lower creatures with less nerve tissue, who have better bone regenerative ability, inherently have.

Yeah my frens todl me about te massage thing to, said it worked for them. But anyways, how meditate on your ankles?

thx

right i didnt ice my legs. simply busy and lazy.

But good thign is, its not so bad. the only time i felt pain during my workotu was lunges, when my working leg was my left . So after one set, i stopped completely and continued the rest of the workout.

And yeah true true. Ima try 'meditating' later:)

thx for your help man