If you can tolerate milk (Ideologically/gastrointestinally) then a small step that should help is to replace half of what you drink in a day with whole milk. Alternatively, you can go whole hog and do GOMAD (Gallon of Milk a Day) along with a high intensity strength training regime. In regards to your ankles, unless they are incredibly fragile, a good STRENGTH program will not cause them to sustain any more damage, and if sustained, will actually help to strengthen them. However, in order to really get your ankles in shape, you have to apply shock and pressure to them. Plyometrics and jumps will work, however, do NOT do anything to aggravate them. If they hurt, stop, Rest, Ice, Compress, Elevate, and lay off for a while.