Suggest Remedies For Throbbing Pain In Sole And A Bone Sticking Out

My right foot is throbbing and stabbing pain. I went for a walk today and my foot started to hurt quite a bit on the bottom in the arch area. Sat down for 1/2 hour and then walked home very slowly. Now my foot is throbbing on my sole and the top has a bone sticking out that is also throbbing and when i move my foot I can feel something rubbing. Pins and needles as well. What should I do?