Ankle pain where my laces tie

Just like the title says, I've developed pain roughly where my laces tie on the top part of my left foot (instep?).  A picture is worth 1,000 words so here's a pic.  I'm bending my toes up in the picture as that shows the swollen bump where the pain is.



I developed this pain after a run-intensive week and now it hurts to walk around in laced shoes.  I have to have my left shoe super loose but my right foot has no issues.  I normally run with my shoes pretty tight as I don't like to slip around.  I wear socks and use Yankz if that matters.  Biking seems ok but walking in my bike shoes hurts so I keep my left shoe looser than my right.

What did I do?  Recommendations?  I assume RICE is a good idea?  How can I avoid this from happening in the future?

I'm currently training for an Olympic tri on Labor Day (soon!) and then HIM in October followed by a marathon in January.