Ankle Impingement and Limited ROM

[ash422]

I sprained my left ankle 4 months ago and have limited ROM.

I did not believe that the injury was severe at the time and therefore completed recommended RICE treatment.
I can not achieve full dorsi-flexion on my left ankle. I am waiting for an MRI and need to know if there are any exercises I can do in the meantime to improve my condition.

I can not run as I feel a painful restriction, probably because of some tissue impinging in the joint. Should I apply ice or heat?

Should I consider surgery for my condition? Or will it wreck my joint completely? The Xray did not display any spurs.
Any advice from anyone that has had ankle impingement problems and subsequent arthroscopy would be appreciated.

Thanks,
Ash

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