Check that you still have the "Bookmarks Toolbar items" placed on the Bookmarks Toolbar

• Make sure that you have the "Bookmarks Toolbar" visible: "View > Toolbars"
• Check in "View > Toolbars > Customize" that the "Bookmarks Toolbar items" is on the Bookmarks Toolbar
• If the "Bookmarks Toolbar items" is not on the Bookmarks Toolbar then drag it back from the Customize window onto the Bookmarks Toolbar
• If you see other missing items in the Customize window then drag them back from the Customize window onto one of the toolbars.
• If, in "View > Toolbars > Customize", you do not see that item then click the "Restore Default Set" button

See also:

• http://kb.mozillazine.org/Toolbar_customization

• If the above steps didn't help then see http://kb.mozillazine.org/Corrupt_localstore.rdf

Note: Do not delete localstore.rdf in the program folder (Windows: "C:\Program Files\Mozilla Firefox\defaults\profile\") (Mac: "/Applications/Firefox.app/defaults/profile/")

i cant get to any of that because i don't have a menu bar or anything. can you tell me how to get the menu bar back?

From the Restore the Menu bar in Firefox article, under Hidden menu bar:

If you're using Windows 7 or Windows Vista, you now have an orange Firefox button that takes the most common functions and puts them in one menu.

• To temporarily show the old style menus, just press the Alt key.
• To have them shown all the time, right-click on an empty section of the Tab Strip and check Menu Bar in the pop-up menu.

all i have is the tab section up the top, so when i right click it gives me the option to create a new tab or reload it.

Right click on empty pan section, See;

• https://support.mozilla.com/media/uploads/gallery/images/2011-05-27-06-58-07-66eca1.png

downloaded the new version and then those options came up when i right clicked. thankyou