Help! I have a few leg/foot problems?

Help! I have a few leg/foot problems?Not all related, but I thought I'd put them all in the same question.
1.) I did something to my foot a while ago and want to strengthen my ankles (I'm a dancer) so I can get back on pointe.

2.) I'm a teenage girl, and a dancer, and have mild snapping hip syndrome. The pain is rare and not bad at all, but the snapping is quite annoying. Anything I can do to prevent it or get rid of it?

3.) I pulled a quad around a week ago (not badly) and I thought it was fully healed so I went to a track practice, but in sprints, it started hurting again. I have a meet in 4 days, and am still faster than a few girls on the team and have been still placed in the relay group. What can I do to make it heal faster so it hurts less at the meet?

Thanks!

Jenny
For your ankle just do your regular things a little at a time. Just work into it. For your hip i can't help you. For your quad try stretching and doing leg lifts.
If it is at the back us a resistance band and put it around your foot and pull your foot towards you, make sure you lean forward while doing this.

HAVE FUN!! jk

flatbushsam
For a while, you need to stretch more than you workout. Most of your injuries, pains, etc., sound like you overworked tight muscles.

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