Stretching and strengthening the muscles and tendons around your ankles and feet can help prevent strains. Wear shoes with good support. You can use tape or ankle supports before playing sports to help avoid injury or re-injury.
Immediately upon injury, use RICE (rest, ice, compression and elevation). Apply ice for at least the first 24 hours. An ankle support is good compression around the foot. Limit putting weight on the foot. Tape support helps relieve pain during weight bearing. Placing the foot into a firm solid shoe with a rocker-bottom sole often prevents pain relief.
For a heel bruise, if possible, don't step on the heel for a period of at least 24 hours. Wear appropriate shoes with proper support. Use a heel cup or protective heel doughnut.
If you feel you have a sprained toe, a fracture must be ruled out by x-ray. Wearing stiff-soled shoes and taping can serve to restrict motion.
For any serious injury, consult your doctor.
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