I need advise on strained ankles. it seems to be a repetitive thing when playing sport or exceciding either one or both ankles hurt as if the ligaments are tender but no overt bruising and swelling ?

PT: sounds like you need to strengthen the ligaments. get a weight plate (10 pounds is fine), place on the ground, then push it to the left 5-6 times (keep weight on heel and rotate your foot to the left, pushing with your toes), then repeat to the right. then balance on one foot for 30-60 seconds. do this every day watch for activities that cause pain and either try to modify what you do or avoid