I am 54 years old, a month before while descending stairs at early morning hours I missed a stair as light went my body got disbalanced but my leg controlled my body then even after 2-3 days I didn't felt any problem but after felt stiffness in knee. And ankle pain, showed to doctor who gave me medicine zerodol sp and advised me cold compresses instead of hot water but even after a month there is pain n stiffness in ankle and knee stiffness, feeling problem in walking due to excessive cold, kindly guide me what I can do to get fully fit.