i have very weak ankles and feet. my feet are rather thin and not many shoes fit them tight enough. a few years ago i snapped a ligamnet or tendon in half that ran along the side of my foot (from heel to pinky toe) and it eventually healed. i went out the other night, i wore heels. the next morning i found that it hurt when i corssed my legs because my foot had a huge swollen bruise right where i had snapped that thing a few years ago. its sensitive to touch and its a bruise and quite swollen. i dont know what i should do to about this. it doesnt hurt so bad when i walk and if i dont touch it, but it hurts for me to put shoes on ,to sit any way that that part of my foot might be touching the ground or something else. i didnt fall at all that night (which was a huge surprise; seeing as i fall ALL THE TIME.) so i really want to know a few things: is this because i wore high heeled shoes? and if so why does this happen occasionally when i dont wear high heels? is there anything i can do right now to help my foot (wear the old brace i have, wear a special kind of sock, etc) ? are there any exercises that will help strengthen my foot?

thanks <3