What else can I do for a pulled muscle?

Well two days ago, I was at a soccer camp. The coach really didn't let us stretch. We did a couple little basic stretching. Then, we did some shooting and a little scrimmage. A girl had stepped on my foot and it felt as if the toenail had ripped. So I sat out and took my cleat and sock off, but when I was lifting my leg to examine my toe, my calf muscle felt like it had clenched. I was told it was a pulled muscle and to alternate between ice and heat every 30 min. Well, I've done that since and stretched every now and then and it's still not feeling any better. I tried Aspicreme and it took a little pain but not enough to walk comfortably. Any advice?