What Causes Grinding Noise During Leg Movement?

Hello, I'm 13 years old and i do alot of exersise, Dance and Ice hockey, But when ever i move my foot it makes a really bad grinding noise and also you can feel it grinding when you put your hand on my foot or on my leg, sometimes it aches and when i do PE at school i sometimes get shooting pains through my heel and ankle, what could it be?