Hello
I think it may be a tear. You should not do any kind of stretching without physiotherapist's opinion.
However I would suggest you to take NSIADS like
Ibuprofen. It will help in decreasing the pain as well as any inflammation if persists. Along with it
1. Drink Herbal Tea
Drink a comfrey and willow tea a few times throughout the day. Comfrey helps heal bones and tissues, and willow, which is what
aspirin is derived from, helps to relieve pain.
2. Apply Arnica Gel
Arnica has been used for centuries to help heal bruises and inflammation, and to ease joint and
muscle pain. Apply to the injured area a few times a day.
3. Apply Ice
An ice compress will help alleviate pain, swelling, and inflammation.
4. Eat a Calcium-Rich Diet
Calcium is essential to developing and maintaining strong bones.
Thanks
Dr. Tripat Mehta