Do the activity at a slower pace for 5 minutes. Wear shoes that fit you and the exercise you do. Treatment for sprains and strains will depend on the extent of damage done to the muscle, ligament, tendon, etc. Self-care measures may be all that are needed for mild injuries. Severe sprains may require medical treatment.
Some sprains require a cast.
Others may need surgery if the tissue affected is torn. A bone sticks out or bones in the injured part make a grating sound. The injured body part looks crooked or the wrong shape. There is bad pain and swelling or the pain is getting worse. It hurts to press along the bone.