Torn muscle haunting me for 5 years now!

Hi,
I'm not sure if this is the right place to post this. Anyway:
5 years ago I tore a muscle in my right foot playing basketball.I was supposed to let  my foot rest for about 2 weeks but I didn't , I started walking after 3 days of the injury.During these 5 years I've been experiencing a lot of problems with my foot: whenever I do any kind of sports , I get cramps in my right foot just after 5 minutes of workout , and it gets swollen the next day.  I know 5 years is such a long time and I'm a litte too late to post this but I wasn't taking care of myself as i should have.
Nowadays I'm into fighting sports (MMA). Yesterday I had a kickboxung training , and I hit the elbow of my partner with my right foot 3 times while kicking. Today my foot is swollen and I have training in 2 hrs.What should I do? How can I prevent my foot from getting swollen?

Thanks in Advance

[ggreg]

You should try to visit a sports injury clinic somewhere near where you live, even if you have to travel.  They are expert on this sort of thing.  I remember one time I had a deep six-inch cut to my ankle, it cut muscles but no ligs or tendons.  They had to cast it, though.  Anyhow, after the cast came off, it swolled up big-time for a month or so, and I visited an orthopedist, and he told me to wear support stockings on that ankle for several weeks.  At last the swelling went down and stayed down.

It could be if you used athletic tape (NOT Ace bandage) on your foot when you're going to work out, like they tape up boxer's hands, that it'll help keep it from getting reinjured and swelling, until you can get an appointment with a sports clinic.  But don't tape it unless your coach says it's okay to do that.  I don't understand the mechanics of soft tissue injuries, but I have several parts of my body that do what your foot does.  So, I hope you will go to a sports injury clinic, they know that stuff.