Three days ago, I was doing Kelly’s Single-Leg Flexion with ER Bias stretch, with a lateral banded distraction (see picture attached).

My right leg was forward, and my left leg was back, like in the picture.

I’d been doing the stretch for about 2 minutes – oscillating my right hip in different direction, hunting for stiffness – when I felt something in my right hip region being pulled apart a little bit. I thought “great, my right hip has always had a very small amount of external rotation in flexion – maybe I’m finally making progress in increasing the ammount of external rotation in flexion?” so I continued to oscillated my right hip in the same area, and felt the same pulling apart sensation. A minute later, my right hip/glute region felt tender/strange when I put it under load, like at the bottom of an air squat. The next day, my right glute felt sore any time I externally rotated it whilst in flexion, and it has continued to feel sore when I utilise this position ever since. Have I torn my right glute? 🙁

How can one heal from this injury? Like, would massaging my right glute with a lacrosse ball help it heal? kind wishes x