there is a good chance that the *POP* you heard was just like when you crack your knuckles, however, the pain you feel is obviously not normal.  do you have, or have you had, any swelling in that ankle?  my guess is an ankle sprain.  bruising, swelling, instability, and painful movement are common symptoms experienced after a sprain occurs.  the best any athletic trainer would tell you to do is the R.I.C.E. acronym: rest, ice, compression, and elevation.  the ice constricts the capillaries (blood vessels) in the affected area and restricts the amount of fighting cells allowed to that area, the cells that fight the stuff created when you have inflammation.  the presence of those fighting cells (to keep it simple) usually cause swelling, thus the ice again to constrict capillaries.  compression, such as a tight ace wrap, assists in minimizing swelling as well as keeping the affected ankle elevated, especially if you still have swelling.  the most important aspect of that though would be the rest, in my opinion.  take it easy and give it some time to heal.  it's always better to sit out a few weeks rather than experiencing an injury that doesn't fully heal … that compromises the area and increases the risk of more significant damage later to maybe ligaments or tendons.

sorry for the "war and peace" version, but i started college as an athletic training major for 2 years before switching.  oh, another thing, alternate the ice on and off for 10-15 minute sessions for about an hour.  lightly stretch the ankle lying on your back and using a belt to loop around your foot to give light resistance.  when you're healed, be sure to do ankle rotations at the start of you workout (during warm-ups) to be sure that your joints are loose too.  i hope all gets better!  heal up, fighter!

anytime!  i'm glad to hear that (as of Friday) it was a little better.  any progress over this weekend?  hey, we're all here to help one another even if it's regarding rehabbing an injury.  i'm sure it sucks to miss out on your training