Jammed toe, heat, cold?

I don't get it. I had a good ride yesterday, got stung on the rear by something, but it's getting better. I wake up this morning, and my second right toe is swolen and a nice light purple and sore. The middle toe is doing the cramping bit and feels a little tingly, but it's not swolen or anything. I don't know what I did, I don't remember hitting my foot on anything yesterday. The shoes I wore I've been using for over a year and they are great- they have lots of room for my toes to spread out and a good stiff sole.

What would be best, heat or cold compress? I can walk on it but I'm not too keen on putting my foot inside a shoe at this point. I don't think the toe is broken, and I can't get for the life of me why the toe next to it is cramping so much... LOL maybe I got stung on the toe too. At least while I contemplated the ride I did not do today because I did not put a shoe on, I rotated my road bike's tires (gosh they are getting bald fast).

For injuries my coach recommends alternating heat and cold, (I'm trying to remember the intervals)... I think it was cold compress for 10 min, heat for 10 min once every hour? Works a treat for bangs and bruises. Got me back up on my bike in about 3 or 4 days after being hit by a car last year.