What can i do for a sprained foot and contusion ? can put pressure on heel but not the rest aches , throbs, bruised on top

Crutch/cast/xray: Sounds like you injured the joints or bone(s) in your midfoot thats why it feels ok if you walk on your heel alone. Some of the injuries require stress xrays or MRI to determine if there is a potential instability that requires casting at least with serial xrays and possibily even surgery. Metatarsal cuneiform joint injuries (lis franc) are notorious for displacing slowly if not traated.

You can try a : Surgical shoe or cam walker boot. See if hat helps. It will take to, e for your injury to heal, ice it whenever possible.

Foot pain: Try resting it (for 1-2 weeks), icing, compressing wraps or bracing, and elevating your rolled ankle. Take otc antiinflammatory drugs like advil (ibuprofen) or Motrin as directed by the manufacturer to help. If clicking or feeling of ripping or instability, get it checked out by a foot doctor (podiatrist). Hope this was helpful, if so please vote for me. Thanks!

Ice therapy: Use ice on foot 30 minutes each waking hour. Use crutches for ambulation and ace bandage for mild compression.