Pain in the top of the foot when flexing

The to part of my left foot hurts when I try to flex the whole foot upwards or curl my toes down. It started today right after I had finished a set of 5 hurdles at track practice. We were forced to run a full race when we were not ready and the pain came from the 5 hurdle warm up I did. I suspect it might be Extensor Tendonitis based off of some browsing but I'm not sure. It's ok to walk on but I have to be careful because if I flex it the wrong way it hurts. Do I need warm compress or cold? For how long? I'm also wondering if it'll be ok for me to go back to running on on track in two days (I have the weekend to rest). Lastly, I suspect it might be because my spikes were too small. I have been wearing spikes (snug sprinting shoes) while I was hurdling, and online says they should be tight, but I fear perhaps they were too tight as my toes are touching the front, I did loosen the laces though. Thanks so much! Also could you tell me if you think it is tendon or muscle?