Hello, in cheer practice today after a few stretches I went down into my left split (which I don't often do) and I might have went down too fast or pushed my limits because on the way down I heard a pop, like I could hear the cartilage or bone pop out and pop back in. It was very painful and I got out of the split immediately. That was around 3:30 and it is 9 now, after the split fail I took a break and tried to stretch it but It still hurt (towards the highest part of my left leg and my butt area) the pain was manageable enough to finish practice but nevertheless it still hurt. Especially when I walk, try to lift it, and bend down. What should I do? Did I pop it out of place? What do I do to heal it and how long does it take? When it heals will I be even more flexible?