Suggest Treatment For Swelling And Pain In The Sole

i have a swollen sore tender foot from irritating the muscle tendon to the heel from the toes by pushing too hard while cycling. What is the proper way to tensor bandage the foot to help out. I'm using a crutch, anti-inflammatory cream, ice. I don't know how to bandage foot for support or help it get better and how long should i leave it on, and should i sleep with it on ?