Always do some warm up before starting your gym exercise ie. Ankle toe movements, ankle rotation.
You can do these exercise before getting up from bed.
Meet a physiotherapist for proper technique. You can start with yellow progress to red, blue, green, black. It depends on your strength. It also depends upon no of repetition and sets you do.
Next Steps
do ice cube application at painful region twice daily for 15 mins.
Health Tips
try to decrease your weight.