Sudden sharp shooting pain started in arch of left foot & spread to left ankle. no pain 3 hours ago after zumba pain started 1 hour after sitting?

Ice and elevate: Likely small muscle strain or ligament tear. After resting awhile, the swelling increased and pain started. Ice and elevate to reduce swelling. If no contraindications, NSAIDs may help. Stretch.

Strain vs. sprain: The central arch is called a Fascia with Plantar Fasciitis being the common chronic "heel spur syndrome". Often, after strenuous activity, foot structures may be strained. A sprain would be an acute sudden onset pain whereas a strain may hurt later after activity. If tendinitis becomes chronic then activities will be limited. RICE therapy with ace compression, ice and elevation should help.