I am a college student, and I live in a dorm. I have tender ankles and every night they are really sore. there is no bruising or swelling , they are just really sore. I dont have access to ice or cold packs or anything, and i dont have a way to elevate them much. how can i reduce the soreness? and is there a way to prevent it from the start? would wrapping the ankles for support help during the day so that they dont hurt so much at night?