I have missed steps and fell and now my foot is painful. my muscles are hard too ?

Rule out fracture: Injury to feet can be tricky. Because there are so many small bones, fractures can go undetected. If left untreated, they can cause long term pain and a change in gait and function. It would be best for you to see a Dr and have an Xray to rule out a fracture. Ice and rest will help reduce inflammation and pain in the short term.

Foot pain : This can be a fracture, dislocation, or muscle strain. or ligament sprain. Muscle hardness is often spasm and automatic mechanism to prevent movement. Spasm in the short term can be helpful to some extent. but later can be chronic resulting in dysfunction of joint moment See a doctor