A stretch or tear of the ligaments that hold the ankle bones together, graded from mild (Grade 1, stretched) to severe (Grade 3, fully torn).
Rolling, twisting or turning the ankle awkwardly, most often landing on someone's foot, stepping on uneven ground, or changing direction quickly. It is the most common sports injury of all.
Heel pain caused by irritation of the growth plate at the back of the heel bone, where the Achilles tendon attaches. Like Osgood-Schlatter in the knee, it only happens while you are still growing.
Running and jumping pull on the growth plate through the Achilles tendon, most often between about 8 and 14 during growth spurts, and especially in football, athletics, basketball and gymnastics. Tight calves and hard surfaces make it worse.
Pain and stiffness in the Achilles tendon, the thick band that connects the calf muscles to the heel bone, usually felt at the back of the ankle and worst first thing in the morning or at the start of activity.
A sudden increase in running or jumping, tight calf muscles, or training on hills and hard surfaces overloads the tendon faster than it can repair.
If something hurts, stop. These exercises support recovery and prevention; they do not replace a doctor or physiotherapist.
Stop, rest and use the RICE method: rest the ankle, ice it for 15 to 20 minutes at a time with a cloth between the ice and the skin, wrap it with a compression bandage, and keep it raised above the level of your heart when you can. Do not try to run it off. If you heard a pop, cannot put any weight on it, or the ankle looks out of shape, see a doctor the same day.
Heel pain in a growing, active teenager is most often Sever's disease, which settles with stretching, reduced activity and time, and does not cause lasting damage. It should still be confirmed by a doctor, and heel pain that follows an injury, that is severe, or that comes with swelling or redness needs to be checked sooner.
An ankle that has been sprained once is more likely to be sprained again, mainly because the ligaments and the balance sense around the joint are weaker afterwards. Balance exercises, calf strength, proper footwear, and taping or a brace for the first weeks back in sport all reduce the risk. If the ankle keeps giving way, see a physiotherapist.
Had an Ankle/Foot injury? Share it in the Injury Archive, open from 30 October to 30 November 2026.