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intense1,
i had something similar to this years back; i found that some particular yoga poses helped quite a lot; both with ankles and knees. if you have any familiarity with yogic practice, let me know and i can be more specific. that said, i found that generally elevating the legs twice a day for approximately 5 minutes a piece helps, and do stretch that both elongate the back of the leg, hamstring and achiles, as well as stretches for the top of the foot and quads. i occasionally have a little soreness in my left achilles, but honestly its just another sign that i need to get my yoga practice back up.
not sure if i can be of any further help, but will check back in. oh, and good luck with getting back into shape.
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